Wide-Grip Lat Pulldown tutorial
The wide-grip lat pulldown is a compound exercise that strengthens the lats and builds back width, mimicking the pull-up with adjustable weight. This beginner-friendly staple also works the mid-back muscles and biceps.
How to perform
- Adjust the thigh pad so your thighs fit snugly under it.
- Grip the bar wide, about 1.5 times shoulder width, with palms facing forward.
- Sit down, lift your chest and lean back slightly.
- Pull your shoulder blades and elbows down to bring the bar to your upper chest.
- At the bottom, squeeze your shoulder blades down and together and pause briefly.
- Return the bar slowly until your arms are straight and you feel a stretch in your lats.
Breathing: Exhale as you pull the bar down and inhale as you let it rise.
Key tips
- Imagine pulling your elbows down toward your back pockets.
- Use a thumbless grip to reduce biceps involvement.
- Always pull the bar in front of your head, never behind the neck.
Common mistakes
- Leaning back too far and turning it into a row.
- Pulling with the arms instead of the lats.
- Letting the bar fly up quickly and the shoulders shrug up.
Safety: People with shoulder pain or injury should use a slightly narrower grip with light weight and stop if the shoulder hurts.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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