Lat Pulldown - Wide (Machine)

Sit securely with thighs under the pads. Grasp the bar wider than shoulder-width. Pull the bar down to your chin, squeezing your lats.

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.

weight machines / selectorized

Bilateral

Seated

repsweight

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

Step 1Setup
- Sit down on the lat pulldown machine and adjust the seat height so that your knees are secured under the pad.
- Select an appropriate weight on the machine that you can handle comfortably.
Step 2Grab the Bar
- Reach up and grab the wide bar with an overhand grip, hands positioned wider than shoulder-width apart.
- Ensure your grip is firm and your arms are fully extended above you.
Step 3Position Your Body
- Sit up straight with your back against the pad, keeping your chest lifted and shoulders down.
- Engage your core to maintain stability throughout the movement.
Step 4Pull the Bar Down
- Pull the bar down towards your upper chest by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows pointed down and back, avoiding any swinging or jerking motions.
Step 5Control the Release
- Slowly allow the bar to rise back to the starting position with your arms fully extended.
- Maintain control throughout the movement to avoid using momentum.
Step 6Repeat
- Repeat the pull and release for the desired number of repetitions, ensuring you maintain proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the bar and stand up from the machine.
- Ensure you adjust the weight back to zero or the appropriate setting for the next user.