Wide-Grip Lat Pulldown
Sculpt a wider back! Master the Wide-Grip Lat Pulldown for powerful lats. Step-by-step instructions for proper form and maximum results.
The Wide-Grip Lat Pulldown is a compound exercise that mainly works the back and shoulders, with help from the traps and biceps. You'll need: neutral grip attachment, cable machine and wide bar attachment.
Required Equipment
Wide-Grip Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Wide-Grip Lat Pulldown Variations and Alternatives
How to do the Wide-Grip Lat Pulldown
Adjust the knee pad of the cable machine: to fit snugly against your legs to prevent your body from rising up.
Stand up and grasp the wide grip attachment with a pronated (overhand) grip. Your hands should be wider than shoulder width apart.
Sit down on the machine bench and extend your arms fully, letting the lats fully stretch.
With your chest lifted and a slight arch in your lower back, retract your shoulder blades down and back.
Initiate the movement by pulling the bar down to your upper chest, focusing on driving the elbows down and back.
Squeeze your shoulder blades together as you reach the final position, with the bar close to your upper chest.
Pause briefly at the bottom of the movement, feeling the contraction in your lats.
Slowly extend your arms back to the starting position, maintaining control and feeling a steady stretch in your lats.
Repeat the movement for the desired number of repetitions.
Note: Avoid leaning back too far and using momentum to pull the weight down. The motion should be controlled, isolating the lat muscles effectively. Adjust the weight according to your fitness level so you can complete your sets with proper form.
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Wide-Grip Lat Pulldown FAQs
What muscles does the Wide-Grip Lat Pulldown work?
The Wide-Grip Lat Pulldown mainly works the back and shoulders, with help from the traps and biceps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Wide-Grip Lat Pulldown?
Neutral grip attachment, cable machine and wide bar attachment.
Is the Wide-Grip Lat Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Wide-Grip Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Wide-Grip Lat Pulldown variations and alternatives?
Similar exercises include the Cable Bar Lateral Pulldown, Cable Lateral Cross-Over Pulldown, Cable Seated Decline Wide-Grip Row and Cable Lateral Pulldown.
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