Wide-grip lat pulldown is a great exercise for your back workout day. You should consider starting your back workout day with this exercise. It is targeting mainly your middle back, but it also has some slightly effects on your biceps and shoulder muscles.
To do this exercise, you will need a pull-down machine for it. Once you got it, first of all you will need to add wide grip at the top of the pulley. Sit down on the machine with your thighs under the thighs support of the machine. The supports are placed so that your body can’t be pushed upwards if you are doing the exercise with weight bigger then your own weight. Now grab the wide grip with your hands, a little bit more then your shoulder width, just like on picture 1. Your palms should be facing forward. That will be your starting position.
As long as you have placed the right weight for you, you are ready to start the exercise. Start lowering the wide grip bar, while moving the torso a little bit back, around 20 degrees. Lower the bar until it touches your upper chest. At that point you will feel how your chest muscles are stretching. That will be your ending position, just like on picture 2.
Make a short pause as soon as the bar touch your upper chest, then slowly start moving back the wide bar to its starting position. Make this exercise in series, with around 10-12 reps per each of the series. Make a short pause between the series as well. Don’t overweight the machine, because you don’t want any of your muscles to get hurt. You can do this exercise with your palms facing backward as well, or with close grip bar. For now, this is the right exercise for your back day.