Cable Lat Pulldown Wide Grip

The wide grip lat pulldown is a fundamental pulling exercise that targets the latissimus dorsi and builds upper body pulling strength. The wide grip emphasizes the outer portion of the lats and helps develop the V-taper appearance.

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Category: strength
Level: beginner
Force: pull
Mechanic: compound
Equipment: cable

Instructions

Sit at a lat pulldown machine and grab the wide bar with an overhand grip, hands positioned wider than shoulder-width.
Secure your thighs under the leg pads and sit with your torso upright and chest out.
Pull the bar down toward your upper chest by driving your elbows down and back.
Squeeze your shoulder blades together at the bottom of the movement while keeping your torso upright.
Slowly control the weight as you return the bar to the starting position with arms fully extended.
Repeat for the desired number of repetitions maintaining control throughout.

Tips

Focus on pulling with your lats rather than your arms
Keep your chest up and shoulders back throughout the movement
Squeeze your shoulder blades together at the bottom of each rep
Control the weight on both the pulling and returning phases

Common mistakes

Leaning back too far and turning the exercise into a row
Pulling the bar behind the neck which can strain the shoulders

Safety

Avoid pulling the bar behind your neck as this can cause shoulder impingement. Those with shoulder issues should use a narrower grip or consider alternative exercises.

Variations

Close Grip Lat Pulldown
Neutral Grip Lat Pulldown
Single Arm Lat Pulldown
Reverse Grip Lat Pulldown
Pull-ups