Cable Lat Pull Down Wide-Grip
Auto DetectedCable vertical pull using a wide overhand grip to target the lats and teres major; commonly used to build back width and upper body strength.
About Exercise
Equipment
Single Cable 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 at the lat pulldown machine with thighs secured under pads. Grasp the bar with an overhand grip significantly wider than shoulder-width.
- Depress your shoulder blades down and back.
- Pull the bar down towards your upper chest.
- Drive your elbows down and slightly back.
- Squeeze your lats firmly at the bottom.
- Control the bar back up to full extension.
Coaching Tips
Form Cues
- Drive elbows down
- Chest up
- Shoulders away from ears
- Lead with the elbows
Breathing
Exhale as you pull the bar down; inhale as you return the bar to the starting position.
Tempo
3-1-1
Range of Motion
Start with arms fully extended overhead; pull until the bar reaches chin or upper chest level.
Safety
Safety Notes
- Avoid pulling the bar behind your head
- Keep your lower back neutral
- Do not let the stack slam between reps
Spotting
Spotting is not typically required; use the weight stack pin to adjust load safely.
Common Mistakes
- Leaning back excessively
- Using momentum to jerk weight
- Pulling the bar behind the neck
- Shrugging shoulders at the 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, Cable Wide Grip Pulldown
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