Lat pull down wide grip

Category

Back

Difficulty

Intermediate

Equipment

Lat Pull Down Machine Cable

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Biceps Brachii, Deltoids, Trapezius, Rhomboids

How to do it

1. Sit at the lat pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the bar with both hands, wider than shoulder-width apart, and your arms fully extended above you.
2. Pull the bar down towards your upper chest by bending your elbows and squeezing your shoulder blades together, keeping your back straight.
3. Hold the contraction for a second, then slowly return the bar to the starting position with control, fully extending your arms.
4. Repeat for the desired number of repetitions.

Form tips

• Keep your back straight and avoid leaning backward excessively.
• Focus on engaging your back muscles throughout the movement.
• Exhale as you pull the bar down and inhale as you return to the starting position.