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Home » Exercise Guides » Arms

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

How to do the wide-grip lat pull-down

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:14 AM EDT

Ask Question?

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.

Wide-Grip Lat Pull-down Details
Basic Information
Body Part
Back
Primary Muscles
Biceps brachii, Latissimus Dorsi, Rear deltoids, Rhomboids, Teres Major, Trapezius
Secondary Muscles
Infraspinatus, Pectoralis major, Posterior Deltoid
Equipment
Lat Pull-Down Machine, Wide Grip Bar Attachment.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Isotonic
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-10
Hypertrophy8-12
Endurance12-15
Power1-6
Muscular endurance12-15
Stability core8-12
Flexibility mobility10-15
Similar Exercises
  • Band Rear Delt Row: Build Strong Shoulders and Upper Back
  • Single-Arm Lat Pulldown: Target Your Back and Arms Effectively
  • Master the Cable One-Arm Reverse-Grip Tricep Push-Down!
  • Bodyweight Fly: Target Your Chest and Arms for Maximum Gains

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


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Arms Back Exercise Guides
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Incline Straight Leg Raise: Target Your Core and Hip Flexors

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Medium-Grip Lat Pull-down: Build Your Upper Back Strength

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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