Wide-grip lat pull-down

Exercise details

  • Target muscle: Latissimus Dorsi
  • Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezii, Pectoralis Minor
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Choose your weight and sit on the lat pull-down machine, adjusting it so that your thighs fit under the supports.
  2. Grasp the bar with a pronated (overhand) grip, with your hands more than shoulder-width apart.

Execution

  1. Exhale as you slowly pull the bar down until it touches the upper part of your chest.
  2. Squeeze your shoulder blades together and hold for a count of two.
  3. Inhale as you slowly return the bar to the starting position.
  4. Repeat for the recommended number of repetitions.

Comments and tips

  • Pull the bar down with your elbows, not your biceps.
  • Keep your torso still.
  • Extend your arms fully on the return phase.
  • Do not pull the bar down behind your neck, as doing so will force you to bend your neck out of alignment with your spine as well as put your shoulder joint through an extreme range of motion—both of which increase the risk of injury.
  • The wide-grip lat pull-down is great for your teres major and upper lats. It widens them and gives you a v-taper. If you use a reverse (underhand) grip, you will emphasize your lower lats, giving you lats that run farther down your sides. Therefore, incorporate both variations.
  • Also known as the wide-grip cable pulldown.

Wide-grip lat pull-down video

Sources

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