Wide-Grip Lat Pull-down: Strengthen Your Back & Biceps Today!

The wide-grip lat pull-down, or wide-grip pull-down is an effective cable exercise for the lats and upper back muscles, but it also stimulates the biceps and forearms secondarily. Cables are a popular and safe option for improving muscle growth and strength in the back muscles, and anyone can perform the exercise since there’s little risk for injury.

Now, the wide-grip variation is effective for hitting all angles of the associated back muscles and the exercise is a great alternative to the pull-up which hits the same posterior muscles. However, you don’t need much strength to perform the wide-grip lat pull-down which makes it a great addition to your back workout routine.

In this Exercise

• Target Muscle Group: Latissimus Dorsi
• Type: Strength
• Mechanics: Compound
• Equipment: Lat pull-down machine
• Difficulty: Beginner

Exercise Instructions

1. Begin by adjusting the leg support pads to secure your body in place during the exercise.
2. Stand up and grasp the bar with a wide grip, then sit back down and position your legs under the leg support pads.
3. Keep your back straight and lean back slightly.
4. Now, pull the bar down to a few inches above your chest.
5. Then slowly allow the bar to return to the starting position with arms extended upward but don’t lock out.
6. Repeat for the desired number of reps.

Variations & Tips

• You can use any bar attachment if it’s long enough to use a wide grip.
• Retract your shoulder blades to contract the back muscles.
• Use a full range of motion to get a good stretch in the lats.
• The lat pull-down primarily targets the lats, rhomboids but the biceps and forearms get stimulated since their secondary movers in the exercise.

Watch: How to do the wide-grip lat pull-down

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