Wide Grip Lat Pull Down

Equipment

Gym Equipment Needed

Muscle Group

Back

Setup

Set a cable lat pulldown station with a wide-grip bar. Adjust the thigh pad so it locks your legs down firmly. Choose a weight you can control without leaning back or swinging—this should feel smooth and lat-driven.

Starting Position

Sit tall with feet flat and thighs secured under the pad. Grip the bar wider than shoulder-width with an overhand grip. Start with arms fully extended overhead and shoulders set down and back (avoid shrugging). Brace your core, keep ribs down, and maintain a slight backward lean only if needed (minimal). Chest stays up, neck neutral.

Execution

Inhale and brace. Initiate by pulling your shoulder blades down, then drive your elbows down and out toward your sides as you pull the bar to your upper chest. Keep your torso stable and avoid excessive leaning. Exhale near the bottom and pause briefly, squeezing your lats and upper back. Slowly return the bar upward under control to a full stretch, allowing the shoulder blades to rise slightly without losing posture or letting the weight stack slam. Repeat for the desired reps.

Tips on doing this exercise

Think “shoulders down, elbows down” to keep it lat-focused.

Pull to the upper chest, not behind the head.

Use a 1-second squeeze at the bottom and a slow return (2–3 seconds).

If you feel it mostly in your arms, lighten the load and focus on pulling elbows down.

Keep your ribs down and torso stable—no swinging to finish reps.

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Common Mistakes

Pulling the bar behind the neck (increases shoulder stress)

Using too much weight and leaning back/turning it into a row

Shrugging shoulders up and letting traps take over

Cutting range short (not reaching a full stretch overhead)

Yanking with the arms instead of initiating with the back

Bouncing the weight or slamming the stack

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 8–12 reps (controlled, full range)

Accessory/volume: 2–4 sets of 12–15 reps (lighter, constant tension)

Strength emphasis: 3–5 sets of 6–10 reps (moderate-heavy, strict form)
Rest 60–120 seconds between sets.

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