Wide-Grip Lat PulldownMuscles Worked
The wide-grip lat pulldown mainly works your lats, with the biceps, upper back and rear delts assisting on each pull. The wide overhand grip keeps your elbows flaring out to the sides, the classic setup lifters use when they are chasing back width.
PrimaryLats
- Equipment
- Cable
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Adjust the knee pad so your thighs are locked in snugly, then stand and take an overhand grip on the long bar well outside shoulder width.
- Sit down with your arms straight, chest up and a slight lean back from the hips.
- Pull the bar down to your upper chest by driving your elbows down and slightly back.
- Squeeze your back for a moment at the bottom without leaning any further back.
- Let the bar rise under control until your arms are straight and you feel your lats stretch, then repeat.
Form tips
- Pull to the front, toward your collarbone, as there is no need to bring the bar behind your neck.
- Keep the lean small and fixed, because rocking back to move the weight turns the pulldown into a row.
- Start each rep by pulling your shoulders down, then bend your elbows, so your lats start the pull rather than your arms.
Why it made the list
No. 2 of 12
Best Lat Exercises
Machine version of pull-ups for those who can't do them yet or for higher rep work. The most common cable machine in any gym.
More lat exercises
See it on your own body map
Log your Wide-Grip Lat Pulldown sets in KasMaker and watch your lats, biceps, upper back, and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
