Machine Lat Pull Down Wide-Grip
Auto DetectedA vertical pulling exercise on the lat pulldown machine with a wide overhand grip that targets the lats for back width and strength, commonly used for hypertrophy and as a pull-up progression.
About Exercise
Equipment
Lat Pull-down Machine, Wide Bar Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Forearms, Abs
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
4/10Flexors
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the knee pad to secure your thighs on the lat pulldown machine. Grip the wide bar with an overhand grip wider than shoulders and sit with arms extended, chest up, and core engaged.
- Depress your shoulder blades and pull the bar down toward your upper chest.
- Drive elbows down and back to engage lats.
- Squeeze shoulder blades together at the bottom.
- Pause briefly to maximize contraction.
- Slowly extend arms to return the bar to start.
- Maintain slight lean back without momentum.
Coaching Tips
Form Cues
- Pull with lats, not arms.
- Elbows to sides.
- Chest up, ribs down.
- Shoulders down before pull.
- Control the release.
Breathing
Inhale as you extend arms to the top position; exhale as you pull the bar down while bracing your core.
Tempo
2-1-1
Range of Motion
Fully extend arms overhead at the top for a lat stretch; pull bar to upper chest level without going behind the neck.
Safety
Safety Notes
- Avoid if you have acute shoulder impingement.
- Use a grip that doesn't stress shoulders.
- Keep torso stable to prevent lower back strain.
- Ensure full arm extension without locking elbows.
Spotting
Spotting not required due to machine's fixed path; use lighter weight if form breaks.
Common Mistakes
- Leaning back excessively to use momentum.
- Pulling bar behind the neck.
- Gripping too wide, limiting range.
- Letting shoulders shrug at the top.
- Using biceps to dominate the pull.
When to Avoid
- Shoulder impingement
- Recent rotator cuff injury
- Lower back strain
Flexibility Needed
- Adequate shoulder flexion for full arm extension
- Thoracic mobility for scapular depression
Build Up First
- Basic understanding of vertical pulling mechanics
- Proper grip strength
Also known as
Wide Grip Lat Pulldown, Wide Lat Pulldown, Lat Pulldown Wide Grip
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