How to do a Wide Grip Lat Pulldown

Authored by Fitbod

About Wide Grip Lat Pulldown

Sets Logged
1,189,185
Popularity Rank
135th
Difficulty
Intermediate
Back Strength
92 mSCORE 12th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Targets the latissimus dorsi, biceps, and upper back. This variation with a wider grip emphasizes the outer lats, enhancing back width and posture. Ideal for those aiming to strengthen and broaden their back, improving both aesthetics and functional pull strength.

  1. Attach a wide bar to the pull-down pulley and grip it outside shoulder-width apart with your palms facing forward.
  2. Sit upright on the seat positioning your knees underneath the adjustable pad.
  3. Brace your core to maintain a neutral spine.
  4. With your arms extended overhead, flex your elbows to your the backside of your ribcage leaning back slightly.
  5. Extend your arms back to the starting position.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    40
    lbs
    1 Rep Max
    50
    lbs
  • intermediate
    8
    reps
    50
    lbs
    65
    lbs
  • advanced
    8
    reps
    55
    lbs
    70
    lbs

Enter your stats to calculate your Reps & Weight