Cable Wide Grip Lat Pulldown

Description

The cable wide grip lat pulldown is a vertical pulling exercise performed at a high cable pulley with a wide bar attachment. The wide overhand grip shifts emphasis to the upper lats and teres major, making it the go-to exercise for building back width and that V-taper look. It is one of the most accessible lat builders for lifters who cannot yet do bodyweight pull-ups.

Muscle Group

Back, Latissimus Dorsi

Equipment Required

Cable

Cable Wide Grip Lat Pulldown Instructions

Attach a long lat pulldown bar to a high cable pulley. Adjust the thigh pad so it firmly secures your legs.
Reach up and grip the bar with an overhand grip, hands wider than shoulder-width — roughly where the bar bends down at the ends.
Sit down with your thighs locked under the pad. Lean back slightly (about 10 to 15 degrees) and stick your chest out.
Brace your core, pull your shoulder blades down and back to set the start position.
Pull the bar down by driving your elbows down and out toward your hips. Lead with your elbows, not your hands.
Bring the bar to your upper chest, just below your collarbones. Squeeze your lats hard at the bottom.
Slowly let the bar travel back up under control until your arms are fully extended overhead. Feel the stretch in your lats.
Repeat for the desired number of reps. Avoid using momentum or leaning back excessively.