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How to do the Wide-Grip Lat Pulldown - Learn Proper Wide-Grip Lat Pulldown Form
- Step 1: Position yourself at a lat pulldown machine so that your thighs are under the leg pads.
- Step 2: Grasp the bar with your arms fully extended, palms facing forward, and your hands wider than shoulder width apart.
- Step 3: Curve your back approximately 30 degrees and protrude your chest. This is your starting position.
- Step 4: Exhale as you lower the bar straight down to your chest.
- Step 5: Contract your back muscles for a moment and then inhale as you reverse the motion back to the starting position.
- Step 6: Repeat for a complete set.
Wide-Grip Lat Pulldown Variations and Wide-Grip Lat Pulldown Alternatives
- Variation 1: This exercise can be performed with a regular grip.
- Variation 2: This exercise can be performed with a close grip.
- Variation 3: This exercise can be done behind the head but is not recommended due to risk of injury to the rotator cuff.
Wide-Grip Lat Pulldown Tips
- Tip 1: Squeeze your shoulder blades to contract your back muscles.
- Tip 2: Keep your body stationary throughout the exercise.
- Tip 3: Do not use your forearms to lower or raise the bar.
Wide-Grip Lat Pulldown Records and Wide-Grip Lat Pulldown Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 865 | 73 |
| Average weight for this exercise: | 113 pounds | 55 pounds |
| # of workout plans that include this exercise: | 195 | 195 |
| Popularity Rank (based on number of workouts): | 6 | 6 |
Your Wide-Grip Lat Pulldown Records and Wide-Grip Lat Pulldown Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
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Wide Grip Lat Pulldown Chart - Average Wide Grip Lat Pulldown Weight Lifted
Wide-Grip Lat Pulldown - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
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30 Degree Lat Pulldown | Lats | Intermediate |
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Bent-Arm Dumbbell Pullover | Lats | Intermediate |
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Bent-Arm EZ-Bar Pullover | Lats | Intermediate |
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Bent-Over Dumbbell Row | Lats | Intermediate |
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Cable Incline Pullover | Lats | Intermediate |
Wide Grip Lat Pulldown Workout Programs (Workout Plans that use the Wide-Grip Lat Pulldown)
| Workout Plan | Difficulty | |
|---|---|---|
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Men's Beginner Workout Plan | Beginner |
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Ryan Reynolds Workout Plan | Expert |
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Arnold Schwarzenegger Workout Plan | Expert |
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Dwayne Johnson Workout Plan | Expert |
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Superman Workout Plan | Expert |
Wide Grip Lat Pulldown Muscles Worked
Wide Grip Lat Pulldown Equipment
| Name |
|---|
| Lat Pulldown Machine |
Wide Grip Lat Pulldown Training Details
The wide-grip lat pulldown is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the shoulders, biceps, and middle back.
The only wide-grip lat pulldown equipment that you really need is the following: lat pulldown machine. There are however many different wide-grip lat pulldown variations that you can try out that may require different types of wide-grip lat pulldown equipment or maye even require no equipment at all.
Learning proper wide-grip lat pulldown form is easy with the step by step wide-grip lat pulldown instructions, wide-grip lat pulldown tips, and the instructional wide-grip lat pulldown technique video on this page. The wide-grip lat pulldown is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the wide-grip lat pulldown video, learn how to do the wide-grip lat pulldown, and then be sure and browse through the wide-grip lat pulldown workouts on our workout plans page!
Wide Grip Lat Pulldown Sports
Wide Grip Lat Pulldown Force Type: Pull
Wide Grip Lat Pulldown Mechanics Type: Compound
Wide Grip Lat Pulldown Other Names: Wide Grip Lat Pulldown
Great for the exercise after pullups.
This is one of the most fun lat exercises for me to do personally. I also like to vary the grip width to target different parts of my back. One little tip that helps me to really target my lats rather than my biceps is to concentrate on having the lats initiate the movement, keeping my shoulders "tucked down and back", and really pinching my lats together at the bottom of the movement for a 1 second pause. Otherwise, it's easy to let your biceps take over a lot of the work load.