Cable exercise

Wide-Grip Lat Pulldown (Cable) form, muscles worked, and workout tracking

The wide-grip lat pulldown is a cable vertical pull performed with the hands set well outside shoulder width, emphasizing the upper latissimus dorsi and teres major along with the biceps and mid-back. Lifters use it to build back width and to develop vertical pulling strength at controllable loads, making it both a pull-up progression and a hypertrophy staple in its own right.

Wide-Grip Lat Pulldown (Cable) illustration

How to do Wide-Grip Lat Pulldown (Cable)

  1. 1Sit at the pulldown station with your thighs secured under the pads and grip the bar overhand well outside shoulder width.
  2. 2Lean back slightly, lift your chest, and pull your shoulder blades down to set your lats.
  3. 3Brace your core and exhale as you pull the bar to your upper chest, driving the elbows down and out.
  4. 4Avoid leaning far back and heaving or letting the bar pull you into a shrug at the top.
  5. 5Inhale as you let the bar rise under control until your arms are fully extended and your lats are stretched, then repeat.

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Track Wide-Grip Lat Pulldown (Cable) in Plates

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