Smart Workout Diary

Lat Pulldown Wide Grip

The wide-grip lat pulldown is a machine-based vertical pulling exercise performed by drawing a wide bar down toward the upper chest. It primarily trains the latissimus dorsi and upper back, with assistance from the biceps and rear shoulders. It supports back strength, pulling capacity, and muscle development.

Demonstration

Lat Pulldown Wide Grip — demonstration 1
Lat Pulldown Wide Grip — demonstration 2

Instructions

  1. Adjust the thigh pad so it holds your legs securely, then select a load you can control.
  2. Sit tall facing the machine and grasp the bar with a wide overhand grip, wider than shoulder width.
  3. Brace your abdomen, keep your chest gently lifted, and set your shoulders down away from your ears.
  4. Pull the bar down toward your upper chest by driving your elbows down and slightly back; keep your torso mostly upright.
  5. Pause briefly without shrugging, then slowly allow the bar to rise until your arms are nearly straight and your shoulders remain controlled.
  6. Repeat smoothly. Do not pull the bar behind your neck or use momentum to move the load.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with the elbows: Think about bringing your elbows toward your sides rather than pulling mainly with your hands.
  2. Use a load that permits a controlled return; avoid leaning far back or swinging the torso.
  3. Keep the wrists neutral and avoid aggressively forcing the bar into the chest.
  4. Exhale as you pull down and inhale as the bar returns upward.
Exercise library