1 / 6Wide-Grip Lat Pulldown
A lat pulldown with the hands set wide on a long bar. The wide grip puts the focus on the outer lats, which make the back look wider.
BackBiceps
- Level
- Beginner
- Equipment
- Cable
- Main muscle
- Back
- Also works
- Biceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Sit at the machine and grip the bar much wider than your shoulders.
- 2Lean back slightly with your chest up.
- 3Pull the bar down to your upper chest, elbows going down and back.
- 4Let it rise slowly until your arms are straight.
Common mistakes
- Pulling the bar behind the neck
- Leaning far back and swinging
- Pulling with the arms instead of the back
Tips
- Grip the bar about one and a half shoulder-widths apart
- Pull the bar to the top of your chest, leaning back only slightly
- Think of driving the elbows down to your sides
Questions
Wide or close grip pulldown?
Wide grip targets the outer lats; close grip lets you pull through a longer range. Both build the back.
Is behind-the-neck better?
No. Pulling to the front is safer for the shoulders and works the back just as well.
More Back exercises
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