Cable Wide-Grip Lat Pulldown
Auto DetectedCable wide-grip lat pulldown targets the latissimus dorsi and upper back to build width and pulling strength; commonly used for hypertrophy and posture improvement.
About Exercise
Equipment
Lat Pull-down Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Forearms
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Biceps
6/10Long Head, Short Head
Shoulders
5/10Rear Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the lat pulldown machine and adjust thigh pads to secure your legs. Grasp the wide bar with an overhand grip wider than shoulder-width.
- Lean back slightly with arms fully extended and chest up.
- Pull your shoulder blades down and back.
- Drive elbows down and out to pull the bar to your upper chest.
- Squeeze your back muscles at the bottom.
- Slowly extend your arms to return to start.
- Repeat for reps.
Coaching Tips
Form Cues
- Squeeze shoulder blades together
- Drive elbows to hips
- Keep chest lifted
- Avoid shrugging shoulders
Breathing
Inhale as you extend your arms; exhale as you pull the bar down while bracing your core.
Tempo
3-1-1
Range of Motion
Start with arms fully extended overhead; end with bar at upper chest level, elbows bent.
Safety
Safety Notes
- Avoid excessive backward lean
- Do not lock out elbows
- Use controlled tempo to prevent strain
- Stop if shoulder pain occurs
Spotting
Spotting not typically needed; use the machine's weight stack for safety.
Common Mistakes
- Using momentum to jerk the bar
- Pulling bar behind neck
- Rounding the back
- Incomplete arm extension at top
When to Avoid
- Shoulder impingement
- Acute back pain
Flexibility Needed
- Adequate shoulder flexion
- Thoracic mobility
Build Up First
- Basic seated posture
- Grip strength
Also known as
Wide-Grip Lat Pulldown, Wide Lat Pulldown
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