Wide-Grip Lat Pulldown

Wide-Grip Lat Pulldown trains the lats, upper back, and elbow flexors by drawing an overhead handle toward the front of the torso.

Primary muscle

Back

Primary musclesLatissimus dorsi, Teres major

Secondary musclesBiceps brachii, Brachialis, Brachioradialis, Rhomboids, Lower trapezius

Equipment

Strength Machine

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How to perform Wide-Grip Lat Pulldown

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Wide-Grip Lat Pulldown, adjust the thigh pad firmly above the knees, take a palms-forward grip slightly wider than shoulder width on the pulldown bar, and begin seated with the arms long.
Brace the trunk, lift the chest gently, and keep the shoulders away from the ears before bending the elbows.
Draw the shoulder blades down, then drive the elbows toward the ribs without swinging the torso.
Finish when the elbows can travel no farther behind the torso; the handle does not need to touch the chest.
Extend the arms slowly to a controlled stretch without letting the weight stack crash.

Common Wide-Grip Lat Pulldown mistakes

Pulling behind the neck

Bring the handle toward the front of the upper chest; a behind-neck path can unnecessarily crowd the shoulders and neck.

Swinging the torso

Use a stable trunk and let the elbows drive the pull rather than creating momentum with a backward lean.

Shrugging at the start

Keep the neck long and begin by controlling the shoulder blades before bending the elbows.

Dropping into the stretch

Extend the arms gradually and keep control at the top instead of letting the stack or body weight pull abruptly.

When to modify or choose another exercise

Pulling behind the neck: Bring the handle toward the front of the upper chest; a behind-neck path can unnecessarily crowd the shoulders and neck.
Shrugging at the start: Keep the neck long and begin by controlling the shoulder blades before bending the elbows.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Lighter lat pulldown: Reduce the stack load until the handle follows the same controlled path without torso momentum.

How to use Wide-Grip Lat Pulldown in a training program

Where it fits in a session

Use Wide-Grip Lat Pulldown early in a workout focused on back, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.

How often to use it

Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength	2–4	3–6	2–4 min	Heavy, usually 2–3 clean reps in reserve
Muscle growth	2–4	6–12	90–180 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Pair Wide-Grip Lat Pulldown with Incline Dumbbell Chest Press or Seated Dumbbell Shoulder Press for complementary pushing work.
Use curls after the main pulling sets when additional biceps volume is appropriate.

Scale the movement