Introduction
The lat pulldown with a wide grip is a strength training exercise that targets the back muscles, primarily the lats and rear deltoids. Its main benefit lies in building upper body strength and improving posture by strengthening the back muscles. This exercise is particularly useful for individuals aiming to achieve a balanced physique, as well as athletes who engage in sports requiring strong upper bodies. The wide grip version engages a larger muscle mass, making it more effective for building overall back strength compared to other lat pulldown variations.
Muscles Worked
- Primary: Latissimus Dorsi, Rhomboid Major and Minor
- Secondary: Biceps Brachii, Brachioradialis, Teres Major, Upper Trapezius
How to Do It (Step-by-Step)
- Sit down on a lat pulldown machine with a wide grip (shoulder-width apart) and grasp the bar above your head. Your legs should be stable with feet firmly planted on the floor.
- Pull the bar down to your upper chest, keeping your elbows close to your body and your back straight throughout the movement.
- Ensure you're using a full range of motion by fully extending your arms at the starting position and contracting your back muscles at the top of the movement. Keep your shoulders down during the exercise.
Tip: Engage your core for added stability and focus on squeezing your back muscles to get the most out of this exercise.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
Utilize Auto Progression for optimal results. Keep track of your progress with the built-in Rest Timer.
Form Tips
- Maintain a slight bend in your elbows throughout the exercise to reduce strain on your shoulders.
- Pull the bar down to your chest, keeping it close to your body for maximum effectiveness on the back muscles.
- Exhale as you pull the bar down and inhale as you return it to the starting position.
When to Use It
- Building a strong and wide back for aesthetics
- Improving upper body strength for rock climbing
- Enhancing functional pull movements in sports like rowing or kayaking
- To track your workout history and progress over time, check out Workout History
A wide-grip lat pulldown primarily works the lats, but also engages the biceps and forearms.
Using a wide grip targets the outer lats more effectively compared to a close grip.
For muscle growth, aim for 3-4 sets of 8-12 reps. For strength gain, do 3-4 sets of 4-6 reps.
A slightly wider than shoulder-width grip is typically recommended for optimal muscle engagement.
Keep your back straight, shoulders down, and use a slow, controlled motion to pull the bar to your lower chest or upper abs.
