How To Do Wide Grip Lat Pulldown

Wide Grip Lat Pulldown Exercise

Wide grip lat pulldown is a great exercise for hitting the Latissimus Dorsi muscle helping you gain width, giving you that V-taper look that most people covet.

It’s also a practical muscle to train as the lats are involved in any sort of pulling movement that you perform.

The lat pulldown also offers plenty of variations in how you perform it, allowing you to easily hit the muscles from a number of different angles.

Wide Grip Lat Pulldown How To

  • Position yourself seated in a lat pulldown machine, reaching up to grab the bar above you. Use as wider grip as you can using an overhand grip.
  • Lean back ever so slightly and then begin to slowly bring the bar down to the sternum as you focus on opening up the chest as you do. Think of squeezing the shoulder blades together.
  • Once the bar is lowered, pause briefly and then allow the bar to move up back to the starting position to complete the rep.
  • Continue until all reps are completed.

Form and Technique

Focus on using a slow and controlled movement to prevent momentum from coming into play.

Keep the head looking forward, never down as you perform this exercise.

Variations:   Pull Ups, Assisted Chin Up

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Wide Grip Lat Pulldown