Wide Grip Lat Pull Down

Exercise / Back

Wide Grip Lat Pulldown overview

The Wide Grip Lat Pulldown is a strength-building exercise that targets the muscles of the upper back, particularly the latissimus dorsi. This exercise helps enhance the width and definition of the back, promoting balanced upper body development. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Wide Grip Lat Pulldown in your strength training routine.

The Wide Grip Lat Pulldown primarily targets the latissimus dorsi, engaging the outer portion of the back.

Wide Grip Lat Pulldown how to perform

  • Step 1: Sit at a lat pulldown machine with your knees securely positioned under the pads.
  • Step 2: Grasp the wide bar attachment with an overhand grip, hands placed slightly wider than shoulder-width apart.
  • Step 3: Keep your chest up, shoulders back, and maintain a slight arch in your lower back.
  • Step 4: Pull the bar down toward your chest by engaging your lats and bringing your elbows down and back.
  • Step 5: Squeeze your shoulder blades together at the bottom of the movement to maximize muscle engagement.
  • Step 6: Slowly and with control, return the bar to the starting position, fully extending your arms.


Perform each repetition with controlled movements, focusing on the contraction of the lat muscles.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a straight and neutral spine throughout the movement.
  • Avoid using excessive body momentum; let your back muscles do the work.
  • Keep your chest lifted and shoulders relaxed to emphasize lat engagement.
  • Control the speed of the movement to ensure proper form and muscle activation.


  1. Reverse Grip Lat Pulldown: Perform the exercise with a supinated (underhand) grip to emphasize the lower lats.
  2. Paused Reps: Introduce a brief pause at the bottom of each repetition for increased time under tension.
  3. Drop Sets: Start with a heavier weight and decrease the resistance for successive sets to maximize muscle fatigue.