Lat Pulldown - Wide Grip (Cable)

Grip the bar wide. Lean back very slightly and pull the bar to your upper chest. Focus on driving your elbows down, not just pulling with your hands.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

upper lats / teres

What you need and how to position yourself before starting.

cable

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit down at the lat pulldown machine with your knees secured under the pad.
- Adjust the seat height so that the bar is at about chin level when you are seated.
Step 2Grab the Bar
- Reach up and grasp the wide grip bar with an overhand grip, hands wider than shoulder-width apart.
- Ensure your grip is firm and your arms are fully extended.
Step 3Position Your Body
- Sit up straight with your back against the pad, keeping your core engaged.
- Tilt your torso slightly back, maintaining a neutral spine and avoiding leaning too far back.
Step 4Pull the Bar Down
- Pull the bar down towards your upper chest by bending your elbows and squeezing your shoulder blades together.
- Focus on using your back muscles rather than your arms to perform the movement.
Step 5Control the Bar
- Pause briefly at the bottom of the movement when the bar is near your chest.
- Slowly return the bar to the starting position, fully extending your arms while maintaining control.
Step 6Repeat
- Repeat the pull and control movement for the desired number of repetitions.
- Ensure that your form remains consistent throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the bar and step away from the machine.
- Make sure to adjust the machine settings back to their original position if necessary.