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Wide-Grip Lat Pulldown

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.5

Out of 10

Excellent

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Wide-Grip Lat Pulldown Images

Wide-Grip Lat Pulldown
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Wide-Grip Lat Pulldown
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Wide-Grip Lat Pulldown Guide

Main Muscle: Lats

  1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  6. Repeat this motion for the prescribed amount of repetitions.

Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.



Alternative Exercises For Wide-Grip Lat Pulldown

Pullups

Muscle Targeted: Lats

9.1

Out of 10

8.4

Out of 10

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of people found this review helpful

Review: Wide-Grip Lat Pulldown

Exercise Rating
6/10

Aug 21, 2014 6:18 AM: I don't have a gym membership. Can I use free weights like an overhead press?



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Review: Wide-Grip Lat Pulldown

Exercise Rating
8/10

Feb 25, 2014 6:27 AM: Good



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Review: Wide-Grip Lat Pulldown

Exercise Rating
10/10

Dec 2, 2013 10:02 AM: Pull up, pull down, your right it doesn't really matter but when your dealing with heavy weight and trying to be energy efficient and reduce possible injury with the more controlled movement: lat. Pulldown over pull ups anyday of the month.



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Tip: Wide-Grip Lat Pulldown

Exercise Rating
6/10

Aug 13, 2013 12:33 PM: If you stop before you get to 12 reps its gets harder so keep pushing through the reps.



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Review: Wide-Grip Lat Pulldown

Exercise Rating
10/10

Jun 30, 2013 3:53 PM: Great!



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Review: Wide-Grip Lat Pulldown

Exercise Rating
5/10

Mar 26, 2013 4:03 PM: any alternatives to this for at home with no equipment but barbells??



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Review: Wide-Grip Lat Pulldown

Exercise Rating
10/10

Jan 24, 2013 8:55 PM: You might want to edit the video...it says to exhale both while you pull down and bring back up the bar.



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Review: Wide-Grip Lat Pulldown

Exercise Rating
7/10

Dec 19, 2012 6:55 AM: For some reason I can't feel it that much in my lats and only feel it more in my biceps. Any tips?



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Tip: Wide-Grip Lat Pulldown

Exercise Rating
10/10

Nov 26, 2012 5:55 PM: Don't cheat



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Review: Wide-Grip Lat Pulldown

Exercise Rating
10/10

Aug 23, 2012 7:28 AM: Working hard on these at the moment...usually kick off a session with them. Up to 50kg now, so hoping this will build me up to being able to do pullups!



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