Wide-Grip Lat Pulldown
A lat pulldown with the hands well outside shoulder width. Takes the arms out of it more than a standard grip and biases the upper lats and teres major.
Primary muscles
- Lats (Latissimus Dorsi)
- Teres Major
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rear Delts
- Biceps
- Brachialis
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit at a pulldown station with the thighs under the pad and grip a long bar overhand well outside the shoulders, arms straight overhead.
Lean back slightly and lift the chest.
Pull the bar to the upper chest, driving the elbows down and out to the sides.
Squeeze the shoulder blades together at the bottom.
Let the bar rise under control until the lats are fully stretched.
Breathing: Exhale as you pull, inhale as the bar rises.
Coaching tips
Elbows wide and down
Chest to the bar
Control the top
Common mistakes
Gripping so wide the shoulders feel pinched
Leaning far back and rowing it
Stopping short of a full stretch
Safety notes
Choose a width that lets you reach the chest without shoulder discomfort.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.