At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Vertical pull |
| Primary muscle | Lats |
| Also works | Biceps, Brachialis, Traps, Rhomboids |
The movement, step by step.
- Set the thigh pad snugly above your legs and take an overhand grip slightly wider than the shoulders.
- Sit tall with feet planted, arms long overhead, and a small consistent backward lean.
- Pull the bar toward the upper chest by driving elbows down toward your sides; keep the neck relaxed.
- Return the bar upward slowly until the arms lengthen and the shoulder blades can rotate, staying seated under the pad.
Technique cues
- Pull to the front of the chest.
- Keep the torso angle mostly unchanged.
- Let the shoulders move naturally at the top.
Common mistakes
- Pulling behind the neck or craning the head forward.
- Rocking far backward to turn the pulldown into a row.
Watch & learn
Professional demonstrations, opened on YouTube.
- How To Do A Wide Grip Lat Pulldown — PureGym.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Machine - Lat Pulldown, Cable - Wide Grip Lat Pulldown, Cable - Lat Pulldown, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.