Wide-Grip Lat Pulldown
How to do it
Starting position
- Sit on the machine seat and fit your thighs snugly against the pad.
- Grip the bar wider than shoulder-width apart.
- Plant your entire feet firmly on the floor.
- Keep your back straight and look straight ahead.
Movement
- Pull your shoulder blades down first.
- Slowly pull your elbows toward your sides.
- Pause briefly when the bar is near your collarbone.
- Slowly extend your arms and return to the starting position.
Breathing
Exhale as you pull the bar down and inhale as you return it.
Trainer tips
- Open your chest and pull the bar toward your collarbone
- Drive your elbows back past your sides
- Feel your lats stretch as you lift
Cautions
- Pulling the bar too low can injure your shoulder joints, so pull only down to your collarbone.
- Arching your lower back excessively can cause a lumbar injury, so brace your abs.
- Arching the body far back
- Pulling using only arm strength
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Upper back · Biceps · Rear delts |
| Equipment |  Lat pulldown |
| Movement pattern | Vertical pull |
| Rep range | 8–12 reps |
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Representative exercise: Wide-Grip Lat Pulldown
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Exercise GuideAre you leaning back to create momentum as you pull?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the lat pulldown, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Seated Single Arm Wide Lat PulldownHarderLever Outdoor Seated Lat PulldownHarderNegative Pull-UpSimilar exerciseBand Lat PulldownSimilar exerciseSeated Chin-upSimilar exerciseSliding Floor Pulldown on TowelSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.