Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Biceps, Shoulders, Upper Back
Target Muscle Group


Lats Muscle Anatomy Diagram

Wide Grip Lat Pull Down Overview

The wide grip lat pull down is a variation of the lat pull down and an exercise used to target the muscles of the back.

The change in grip used to perform a wide grip lat pull down allows you to put a greater focus on pulling the weight with the lats.

Wide Grip Lat Pull Down Instructions

  1. Attach a wide grip handle to the lat pull down machine and assume a seated position.
  2. Grasp the handle with a pronated grip (double overhand) as wide as possible.
  3. Initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder.
  4. 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.
  5. Repeat for the desired number of repetitions.

Wide Grip Lat Pull Down Tips

  1. Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through the spine.
  2. Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
  3. 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).
  4. Don’t allow the head to jut forward as you pull.
  5. Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.
  6. Allow the shoulder to internally rotate and shrug slightly at the top of the movement. You will obviously reverse the movement and depress the shoulder blade before you pull with the arm.
Kenyatta Frazier
Posted on: Fri, 12/01/2023 - 13:31

For the sets that have 3-5 negatives, do I 1. Decrease the weight 2. Complete all reps with negatives?

M&S Team Badge
Posted on: Tue, 12/12/2023 - 21:30

Hi, Kenyatta. No, don't decrease the weight. Do the set as you would normally, but add 3-5 extra negatives at the end. If you need a spotter to help you move the weight to the starting position for these, that is ok.

Posted on: Sun, 04/30/2023 - 16:23

Is there a dumbbell, barbell, kettle bell alternative?

M&S Team Badge
Posted on: Sat, 05/06/2023 - 06:45

What's good, David? The closest alternative in my estimation is a dumbbell or barbell pullover.

This could help you make the most out of the exercise. https://www.muscleandstrength.com/videos/dumbbell-pullover-back-or-chest...