Lat Pull Down Wide Grip
The wide-grip lat pulldown is a cable machine exercise targeting the latissimus dorsi. The wider grip increases lat stretch at the top and places greater emphasis on the outer back, helping to build a wider back appearance.
How to do it
- Sit at a lat pulldown machine and grip the bar with an overhand grip wider than shoulder-width apart.
- Adjust the knee pad to secure your legs and lean back slightly.
- Pull the bar downward towards your upper chest by driving your elbows down and back.
- Squeeze your lats at the bottom of the movement.
- Slowly allow the bar to rise back to the starting position and repeat for the desired number of repetitions.
Form cues
- Grip the bar wider than shoulder-width with an overhand grip.
- Adjust the knee pads securely to lock your lower body in place.
- Lean back slightly from the hips to clear your chin.
- Drive your elbows down and back toward your back pockets.
- Squeeze your shoulder blades together at the bottom of the movement.
Breathing: Exhale as you pull the bar down toward your upper chest, and inhale in a controlled manner as the bar rises back to the starting position.
Common mistakes
- Using too much momentum by swinging your torso, which reduces the work done by your lats.
- Pulling the bar behind your neck, which places excessive strain on the shoulder joint.
- Initiating the pull with your biceps instead of driving with your elbows, leading to early arm fatigue.
- Not allowing a full stretch at the top of the movement, cutting the range of motion short.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, ease off or use a standard shoulder-width grip.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my arms than my back?
This usually happens when you pull with your hands rather than driving with your elbows. Focus on using your hands simply as hooks and lead the movement with your elbows.
How wide should my grip be?
Take an overhand grip that is comfortably wider than your shoulder-width. Avoid an excessively wide grip, which limits your range of motion.
How many times a week should I do lat pulldowns?
Two to three sessions per week with at least 48 hours of rest between sessions is ideal for most beginners.