How to do the Wide-Grip Lat Pulldown
Step by step
- Set the thigh pad and grab the bar wider than shoulder-width, palms facing away.
- Sit down so your knees are pinned and your arms are stretched overhead.
- Lean back slightly and drive your elbows down and in, pulling the bar to your collarbone.
- Squeeze your lats and upper back at the bottom.
- Let the bar rise slowly back to a full overhead stretch and repeat.
The thing people get wrong
Lead with the elbows driving down, not the hands - and do not yank with a big backward lean or momentum.
Coaching cue
Let your shoulder blades rise all the way up at the top before you start the next pull.
Stay safe
Set the thigh pad snug; if the weight lifts you out of the seat, lighten it.
Make it easier or harder
- Easier: Use a narrower grip and lighter weight.
- Harder: Take three seconds to let the bar rise on every rep.
Muscles worked
- Primary: Lats, Upper Back
- Secondary: Biceps, Forearms
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.