Wide-Grip Lat Pulldown

How to Do Wide-Grip Lat Pulldown

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
6. Repeat this motion for the prescribed amount of repetitions.

Alternatives to Wide-Grip Lat Pulldown

10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.

1. 1

   Close-Grip Front Lat Pulldown

   A beginner compound strength exercise that works the upper back, using a cable machine.

   beginner Cable Machine
2. 2

   One Arm Lat Pulldown

   A beginner compound strength exercise that works the upper back, using a cable machine.

   beginner Cable Machine
3. 3

   Full Range-Of-Motion Lat Pulldown

   An intermediate compound strength exercise that works the upper back, using a cable machine.

   intermediate Cable Machine
4. 4

   Rope Straight-Arm Pulldown

   A beginner isolation strength exercise that works the upper back, using a cable machine.

   beginner Cable Machine
5. 5

   Straight-Arm Pulldown

   A beginner isolation strength exercise that works the upper back, using a cable machine.

   beginner Cable Machine
6. 6

   Bent Over Barbell Row

   A beginner compound strength exercise that works the upper back, using a barbell.

   beginner Barbell
7. 7

   Bent Over Two-Dumbbell Row

   A beginner compound strength exercise that works the upper back, using dumbbells.

   beginner Dumbbells
8. 8

   Dumbbell Incline Row

   A beginner compound strength exercise that works the upper back, using dumbbells.

   beginner Dumbbells
9. 9

   One-Arm Dumbbell Row

   A beginner compound strength exercise that works the upper back, using dumbbells.

   beginner Dumbbells
10. 10

    Smith Machine Bent Over Row

    A beginner compound strength exercise that works the upper back, using a machine.

    beginner Machines