In this lesson, you will learn how to perform wide grip lat pulldowns. This exercise targets the lat muscles (lat = latissimus), which help to broaden the back.
For wide grip pulldowns, you need a pulldown machine with a wide, bow-shaped bar (see illustration).
If you don’t have this equipment, you can do wide grip pull-ups instead.
Find more exercises for your back workout in weight training and bodybuilding programs.
Execution
- Position your thighs under the leg pads to prevent yourself from lifting off the seat instead of pulling the bar down.
- Grasp the wide bar with both hands, approximately two shoulder widths apart, with your elbows almost extended.
- Pull the bar down while exhaling.
- Lean back slightly (but not too far).
- Keep your shoulders down and back, so your lats fully contract when the bar touches your chest.
- Slowly let the bar move back up until your elbows are nearly extended, and inhale.
Advice
- Don’t swing your upper body to generate momentum (avoid leaning back too far).
- Focus on pulling your forearms down in line with the cable (viewed from the side).
- Wide grip lat pulldowns are designed to broaden your back muscles.
- Barbell rows, on the other hand, are designed to increase muscle volume.
Suggestions
- The Back Muscles
- Hyperextensions
- Barbell Deadlift
- Wide Grip Lat Pull-Up
- Behind-the-Neck Pulldown (Wide Grip)
- Behind-the-Neck Pull-Up
- Straight-Arm Pulldown
