Wide-Grip Lat Pulldown
LatsCompoundPullCableBeginner
High-pulley pulldown with a wide overhand grip. Emphasizes lat width and is the foundation for building a V-shaped back.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Grip the bar overhand, wider than your shoulders.
- 2.Sit with your thighs secured under the pad and torso leaned slightly back.
- 3.Pull the bar to your upper chest, driving your elbows down.
- 4.Squeeze your lats at the bottom and return under control to full extension.
Common mistakes
- ●Using torso momentum to pull the bar down
- ●Not retracting the shoulder blades at the start
- ●Pulling the bar behind the neck
- ●Stopping too high without full extension
Proper technique
Start the pull by depressing your shoulder blades, not with your arms. Drive your elbows down and back. Keep your chest up throughout the movement.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Teres major
- Biceps brachii
- Rhomboids
- Rear deltoid
- Mid traps
- Lower traps
- Infraspinatus
- Teres minor