Lat Pulldown Wide Grip
Primary Muscle Group: Latissimus Dorsi
Secondary Muscle Group: Biceps
Equipment Needed: Lat Pulldown, Wide Grip
The Benefits of Wide Grip Lat Pulldown
The Wide Grip Lat Pulldown is an exercise used to build the muscles of the back. While the exercise will primarily target the lats, you will also notice a fair amount of bicep and middle back activation.
The lat pull-down is a cable-based exercise that's ubiquitous in gyms around the world. This back builder is easy to learn and highly effective at building back size and strength. It's usually trained in moderate to high reps, such as 8-12 reps per set. If grip strength is a limitation, you can wear wrist straps.
Some key benefits of the Wide Grip Lat Pulldown are;
Targets the latissimus dorsi muscles.
Cables provide constant tension on the muscles.
Easy to add variations in grip width, style, or torso angle for variety.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Wide Grip Lat Pulldown
The main reason that this exercise is potentially dangerous is that it can places the shoulder at a biomechanical disadvantage. The end range of upper extremity external rotation and abduction can place stress on the rotator cuff, leading to an injury.
How To Do Wide Grip Lat Pulldown
1. Attach a wide grip handle to the lat pulldown machine and assume a seated position.
2. Grasp the handle with a pronated grip (double overhand) and initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.
3. Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.
4. Repeat for the desired number of repetitions.
For Perfect Technique
Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through the spine.
Don’t allow momentum to dictate the movement, control the weight throughout the entirety of each rep.
If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
Once you have mastered the Lat Pull Down exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Straight Arm Pull Downs
1. Attach a wide grip handle to a cable stack and assume a standing position.
2. Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips.
3. Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and extending the shoulders.
4. Pull the bar to your thigh until the lats are fully contracted and then slowly lower under control.
5. Repeat for the desired number of repetitions.
How To Do Single Arm Dumbbell Row
1. Assume a standing position while holding a dumbbell in one hand with a neutral grip.
2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbow behind the body while retracting the shoulder blade.
3. Pull the dumbbell towards your body until the elbow is at (or just past) the midline and then slowly lower the dumbbell back to the starting position under control.
4. Repeat for the desired number of repetitions on both sides.