Back Exercises

Wide-Grip Lat Pulldown

Skill Level Beginner
Type Strength Training
Equipment Adjustable Cable Machine, Bench, Lat Pulldown Bar
Body parts Back, Biceps

The wide-grip lat pulldown is an upper-body strength exercise and variation to the traditional pulldown that targets the back. The wide-grip position targets the outer lats, and reduces the resistance placed on the biceps and forearms.

Instructions

Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about twice shoulder-width apart.
Pull your shoulder blades down and back, bringing the bar to your chest. Pause, and then return to the starting position.

Trainer’s Tips

Sit tall with your chest up and shoulders back.
Pull the bar all the way to your chest.

Advanced variations

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