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:Â Latissimus Dorsi
- Type: Strength
- Mechanics: Compound
- Equipment: Lat pull-down machine
- Difficulty: Beginner
Exercise Instructions
- Begin by adjusting the leg support pads to secure your body in place during the exercise.
- Stand up and grasp the bar with a wide grip, then sit back down and position your legs under the leg support pads.
- Keep your back straight and lean back slightly.
- Now, pull the bar down to a few inches above your chest.
- Then slowly allow the bar to return to the starting position with arms extended upward but don’t lock out.
- 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
Interested in measuring your progress? Check out our strength standards for Lat Pulldown, Seated Cable Row, Straight Arm Pulldown, and more exercises.
