Wide Grip Lat Pulldown
In SetGrip: Lat Pulldown (Wide Grip)
Moving your hands well outside shoulder width shortens each rep's range but points the stress higher, toward the upper lats and teres major that give the back its width. Expect to use noticeably less weight than your normal Lat Pulldown grip, and resist the urge to yank; the short stroke is easy to rush.
How to do the Wide Grip Lat Pulldown
- Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
- Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
- Sit down and lean back slightly, keeping your chest up and your back straight.
- Pull the bar down towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Wide Grip Lat Pulldown work?
The Wide Grip Lat Pulldown primarily works the lats. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Wide Grip Lat Pulldown good for beginners?
Yes. The Wide Grip Lat Pulldown is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Wide Grip Lat Pulldown?
If you cannot do the Wide Grip Lat Pulldown, try the Underhand Grip Banded Lat Pulldown, the Close Grip Banded Lat Pulldown or the Reverse Grip Selectorized Machine Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Wide Grip Lat Pulldown, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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