Wide-Grip Pulldown

Lat pulldowns with a wide grip on the bar to emphasize outer lat development and improve upper back pulling strength.

Instructions

1. Sit down on a lat pulldown machine and adjust the knee pad to fit your height.
2. Grasp the wide bar with a pronated grip (palms forward), positioning your hands wider than shoulder-width apart.
3. Bring your torso back slightly (approximately 30 degrees) while maintaining a slight arch in your lower back.
4. Pull the bar down toward your upper chest by drawing your shoulders and upper arms down and back.
5. Squeeze your lat muscles at the bottom of the movement for maximum contraction.
6. Maintain an upright upper torso—movement should only occur at the shoulder and elbow joints.
7. Slowly return the bar to the starting position by extending your arms fully.
8. Repeat for the prescribed number of repetitions.

Tips

• The wide grip emphasizes outer lat development compared to narrower grip variations.
• Use a controlled tempo—avoid swinging or using momentum to move the weight.
• Keep your forearms relaxed—your back muscles should do the primary work.
• Adjust the weight to allow full range of motion without sacrificing form.
• Breathe out as you pull down and breathe in as you return to the starting position.
• Progress gradually by increasing weight while maintaining strict form.