Wide-Grip Lat Pulldown
LatsCableBeginner
A lat pulldown variation for upper-lat emphasis when you keep the ribs and shoulders honest.
Muscle worked
Lats
Equipment
Cable
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Grip wide
Take a grip wider than shoulders but not so wide that wrists ache.
02
Lock thighs down
Sit tall with thighs secured and ribs down.
03
Pull to upper chest
Drive elbows down and slightly back until the bar reaches upper chest.
04
Return to stretch
Let arms lengthen overhead without shrugging aggressively.
Common mistakes
Avoid these
✕
Pulling behind the neck
Many shoulders dislike the position. Fix: Pull to the front, upper chest.
✕
Leaning way back
It becomes a row. Fix: Use a slight lean only.
✕
Grip too wide
Range shortens and wrists complain. Fix: Use a comfortable wide grip.
Progressions
Scale it up or down
Make it easier
- Lat pulldown
- Assisted pull-up
- Straight-arm pulldown
Make it harder
- Paused wide pulldown
- Slow eccentric pulldown
- Pull-up
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
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