Wide-Grip Lat Pulldown
- Beginner
- Cable
The wide-grip lat pulldown is a seated vertical pull with the hands set outside shoulder width on a cable stack. You depress the shoulder blades first, then flex the elbows and extend the shoulders to bring the bar toward the upper chest. The lats are the prime mover in every studied version; the biceps, posterior deltoid and middle and lower trapezius assist, and the abs stop the torso arching back. EMG across seven pulldown variants found no significant difference in lat activation between wide and narrow grips, so grip width is a comfort choice rather than a different target.
How to do the Wide-Grip Lat Pulldown
- Attach a wide bar to the pulldown station and set the thigh pads snug.
- Sit down and take an overhand grip clearly outside shoulder width.
- Sit tall with braced abs and only a slight backward lean of the torso.
- Depress your shoulder blades, then pull the bar toward your upper chest.
- Stop when your elbows reach your torso and hold for a beat.
- Let the bar rise under control to a full overhead stretch and repeat.
Muscles worked
- Primary:
- Back
- Secondary:
- Biceps, Shoulders, Traps, and Core
Why train it
- Loads a vertical pull in small steps for users without pull-up strength.
- Keeps the lats as prime mover through a long overhead range.
- Low skill and easy to coach, so it fits early program tiers.
Common mistakes
- Swinging the torso back to move the bar, which shifts the work off the lats.
- Arching the lower back at the top, which trades range for spinal extension.
- Starting the pull with the arms, which lets the biceps limit the set.
- Pulling the bar behind the neck, which forces the shoulders into an exposed position.
Frequently asked questions
What muscles does the Wide-Grip Lat Pulldown work?
The Wide-Grip Lat Pulldown trains the back as the main target. Expect the biceps, shoulders, traps, and core to take some of the load as well.
What equipment do I need for the Wide-Grip Lat Pulldown?
The Wide-Grip Lat Pulldown needs a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Wide-Grip Lat Pulldown suitable for beginners?
Yes. The Wide-Grip Lat Pulldown is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Wide-Grip Lat Pulldown at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Wide-Grip Lat Pulldown should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Wide-Grip Lat Pulldown?
Band Assisted Pull-Up, Chest-Supported Dumbbell Row, and Chest-Supported T-Bar Row train the same primary muscles as the Wide-Grip Lat Pulldown. Pick whichever one matches the equipment in front of you.