VARIATIONS
- Close-Grip Front Lat PulldownSupinatedCloseFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Cable V-Bar PulldownV-barNeutralLats · Back · Cable Machine · Lat Pulldown Machine
- Cable Cross-Arm Lat PulldownD-handleNeutralStandingLats · Back · Cable Machine · Lat Pulldown Machine
- Kneeling High Pulley RowLats · Back · Cable Machine
- One Arm Cable Lat PulldownD-handleOneNeutralLats · Back · Cable Machine · Lat Pulldown Machine
- Close-Grip Lat PulldownCloseFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Incline Cable PulldownLat barLying face downChest supportedLats · Back · Cable Machine · Incline Bench
- Incline Close-Grip Cable PulldownLat barNeutralCloseLats · Back · Cable Machine · Incline Bench
- Neutral Grip Lat PulldownD-handleNeutralFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- One Arm Seated High Cable RowLats · Back · Cable Machine
- Alternating High Cable RowLats · Back · Cable Machine
- Parallel Grip Cable PulldownV-barNeutralLats · Traps · Cable Machine · Lat Pulldown Machine
Wide Grip Lat Pulldown
Wide overhand grip pulls the bar to the upper chest.
This cable exercise isolates the latissimus dorsi to build back width while engaging the biceps and rhomboids for stability.
HOW TO DO IT
- Sit at the machine and secure your thighs under the pads.
- Grab the bar with a wide overhand grip, palms facing forward.
- Pull the bar down to your upper chest while keeping your torso upright.
- Squeeze your shoulder blades together at the bottom of the movement.
- Control the bar back to the start until your arms are fully extended.
COMMON MISTAKES
- Leaning back excessively and using momentum to swing the weight down.
- Pulling the bar behind the neck instead of to the upper chest.
- Shrugging the shoulders up toward the ears during the pull.
- Cutting the range of motion short by not fully extending the arms.
TIPS
- Drive your elbows down and back rather than pulling with your hands.
- Keep your chest puffed out to maintain an arch in your lower back.
- Visualize trying to put your shoulder blades in your back pockets.
SAFETY
- Avoid pulling the bar behind your neck to prevent shoulder impingement.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Torso lean
- Upright
- Grip width
- Wide
- Body position
- Seated
- Body support
- Hips on a pad
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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