The wide-grip pulldown targets the upper back, particularly the latissimus dorsi. Common mistakes include pulling the bar behind the neck, which may strain the shoulders, and using momentum instead of controlled motion. Focus on engaging the back muscles by retracting the shoulder blades before pulling down. To adapt for beginners, use lighter weights and ensure proper form. Advanced users can increase resistance or try slower, controlled reps. Benefits include improved posture and increased upper body strength. Always maintain a neutral spine and avoid shrugging shoulders to prevent injury.
