Why it matters
Trains downward arm pulling through the lats and upper back with biceps assistance.
Wide-Grip Lat Pulldown
Lat Pulldown Wide Grip
Target muscles
Lats
The latissimus dorsi pull the arm down and back and create much of the back’s width.
Upper back
The trapezius and rhomboids retract the shoulder blades and support shoulder position during pulls.
Biceps
The biceps bend the elbow and help turn the palm upward during pulls and curls.
Execution cues
- Lift the chest slightly
- Drive the elbows down and out
- Return to a controlled stretch
Common mistake
Pulling behind the neck or swinging backward.
Training prescription
- Equipment
- Cable station
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.