Wide-Grip Lat Pulldown

Setup

1. 01Attach a long lat bar to the high pulley and set the thigh pad snug over your legs.
2. 02Grip the bar about 1.5 times shoulder width with a pronated grip.
3. 03Sit down with arms extended and let the weight put the lats on stretch.
4. 04Lean back 10 to 20 degrees and lift the chest.

Execution

1. 01Pull the shoulder blades down to start the rep.
2. 02Drive the elbows down and toward the ribs, bringing the bar to the upper chest.
3. 03Squeeze the lats briefly at the bottom.
4. 04Return the bar under control until the arms are fully extended overhead.

Checkpoints

• -The bar travels to the upper chest, not the belly.
• -Torso angle stays fixed; no rocking to build momentum.
• -Elbows point down and slightly out, not backward.
• -Full stretch with elevated shoulder blades at the top of every rep.

Common mistakes

• -Leaning back progressively to turn the pulldown into a row.
• -Pulling with the biceps by curling the wrists at the bottom.
• -Bouncing the stack at the top of the rep.
• -Using a grip so wide that range of motion becomes tiny.