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Wide-Grip Lat Pulldown

A pulldown with a wide overhand grip that trains the lats and upper back.

MAIN MUSCLE
Lats
ALSO WORKS
Upper back, Biceps, Rear delts
EQUIPMENT
Lat pulldown machine
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Adjust the thigh pad so your legs are held firmly, and grip the bar overhand, wider than your shoulders.

  2. Sit tall with a slight lean back and your chest lifted.

  3. Pull the bar down to your upper chest, driving your elbows down and toward your sides.

  4. Let the bar rise slowly until your arms are straight and your lats are stretched.

COMMON MISTAKES

  • Leaning far back and swinging the weight down; keep your torso nearly upright and still.
  • Pulling the bar behind the neck; bring it down in front to your upper chest.

TIPS

  • Think of pulling your elbows to your back pockets rather than pulling with your hands.

QUESTIONS

Which muscles does Wide-Grip Lat Pulldown work?

The main muscle is Lats. It also works Upper back, Biceps, Rear delts.

How many reps should I do?

FORGE suggests 8-12 reps for Wide-Grip Lat Pulldown. The app adjusts sets and reps to your goal and level.

What can I do instead of Wide-Grip Lat Pulldown?

These train the same muscles: Lat Pulldown, Close-Grip Lat Pulldown.