Lat Pulldown - Wide Grip (Cable)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the pull and control movement for the desired number of repetitions.
   • Ensure that your form remains consistent throughout each rep.
7. 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.