Wide Grip Lat Pulldown: How-to, Tips & More
The Wide Grip Lat Pulldown is a beginner compound exercise for your lats. You do it with lat pulldown machine and wide grip bar. It is a good fit when your goal is muscle growth.
Besides the lats, it also works your upper back and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Upper back
Secondary
Biceps
Secondary
How to do the Wide Grip Lat Pulldown
- Sit at the pulldown with your thighs under the pads.
- Grip a wide bar well outside your shoulders.
- Pull the bar to your upper chest.
- Let it rise slowly until your arms are straight.
Wide Grip Lat Pulldown tips
- Too wide shortens the range. Stop where your shoulders feel good.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Lat pulldown machine, Wide grip bar
Type
Compound
Wide Grip Lat Pulldown alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Wide Grip Lat Pulldown work?
The Wide Grip Lat Pulldown mainly works your lats, with help from your upper back and biceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Wide Grip Lat Pulldown good for beginners?
Yes. The Wide Grip Lat Pulldown is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Wide Grip Lat Pulldown?
You need lat pulldown machine and wide grip bar.
Add Wide Grip Lat Pulldown to your program
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