How to Do the Wide-Grip Lat Pulldown
The wide-grip lat pulldown uses an overhand grip wider than your shoulders and is a classic move for building a wider back. It is beginner friendly and a good stepping stone toward pull-ups.
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Muscles worked
Primary
- Lats
Secondary
- Biceps
How to do the Wide-Grip Lat Pulldown
- 1
Sit at the lat pulldown machine and set the thigh pad so your legs are secured.
- 2
Grip the bar overhand, wider than shoulder width.
- 3
Lean back slightly and lift your chest.
- 4
Pull the bar to your upper chest, driving your elbows down and back.
- 5
Squeeze your lats at the bottom.
- 6
Let the bar rise slowly until your arms are straight.
- 7
Keep your torso steady throughout.
Form cues to remember
- Elbows down and back
- Chest up to the bar
- Don't swing your torso
- Full stretch at the top
Wide-Grip Lat Pulldown video tutorial
Common mistakes
Pulling behind the neck
Bring the bar to your upper chest in front.
Gripping too wide
Use a grip that lets your forearms stay near vertical at the bottom.
Leaning back and rowing
Keep the lean slight and use a lighter weight.
Letting the shoulders hunch
Keep your shoulders down and away from your ears.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 60–90 sec rest |
|---|---|
| Strength | 3–4 sets of 6–8 reps, 2 min rest |
| Endurance | 2–3 sets of 15–20 reps, 45–60 sec rest |
Skip the behind-the-neck variation, which stresses the shoulders for little benefit. Pull to your chest and stop if you feel sharp shoulder pain.
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Wide-Grip Lat Pulldown FAQ
Does a wide-grip lat pulldown build a wider back?
A wider grip emphasizes the outer lats, but the difference is modest. Pulling through a full range with good control matters most.
Is the wide-grip lat pulldown good for getting pull-ups?
Yes, it trains the same pattern with adjustable load. Pair it with assisted pull-ups and hangs for the quickest progress.
Should I pull the wide-grip lat pulldown bar in front of or behind my neck?
In front, to your upper chest. Behind-the-neck pulling puts the shoulders in a less comfortable position without any clear benefit.
