Cable Wide Pulldown
Description
The cable wide pulldown uses an extra-wide overhand grip (significantly wider than shoulder-width) on the lat pulldown. The wider grip increases the lat stretch at the top and emphasizes the upper lats for building back width.
Muscle Group
Equipment Required
Cable Wide Pulldown Instructions
- Sit at a lat pulldown station. Grip the bar with hands well outside shoulder-width.
- Secure thighs under the pads. Arms extended overhead.
- Pull the bar down to your upper chest by driving your elbows down and out.
- Squeeze your lats at the bottom.
- Slowly extend overhead under control. Feel the lat stretch at the top.
- Maintain upright torso.
- Use slightly lighter weight than standard pulldown due to the wider grip.
- Aim for 10 to 12 reps per set.
Cable Wide Pulldown Form & Visual
Cable Wide Pulldown Benefits
- Maximizes lat stretch at the top
- Builds back width
- Emphasizes the upper lats
- Constant cable tension
- Easy to load progressively
- Different stimulus than standard-width pulldowns
Cable Wide Pulldown Muscles Worked
- Latissimus dorsi (upper fibers)
- Teres major
- Posterior deltoid
- Biceps brachii
- Trapezius (lower)
Cable Wide Pulldown Variations & Alternatives
- Lat Pulldown (standard)
- Close-Grip Pulldown
- Wide-Grip Pull-Up
- Wide Neutral Pulldown
- Behind-Neck Pulldown
