Back
Wide-grip Pulldown
A foundational compound movement for building lat width and upper body structural integrity.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the lat pulldown machine and adjust the knee pads so your thighs are secured firmly with no lift.
Grasp the long bar with an overhand grip, placing your hands significantly wider than shoulder-width apart.
Retract your shoulder blades and slightly lean your torso back about ten to fifteen degrees from vertical.
Drive your elbows toward your hips to pull the bar down until it nearly touches your upper chest.
Squeeze your back muscles at the bottom of the movement while keeping your forearms aligned with the cable.
Resist the weight during a controlled ascent until your arms are fully extended and your lats are stretched.
Repeat the movement for the desired number of repetitions without letting the weight stack touch between reps.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum by rocking the torso back and forth
- Pulling the bar down behind the neck
- Wrapping the shoulders forward at the bottom of the rep
- Pulling with the hands rather than driving with the elbows
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.