Muscles Worked
Learn more in the Lats training guide →
Primary
Lats
Secondary
Biceps
Rear Delts
Highlighted muscles
How To Perform
- 1 Grip the bar at the angled outer sections, wider than shoulder-width.
- 2 Pull down toward the collarbone, driving elbows down and back.
- 3 Return to full extension at the top.
Form Cues
- ✓ Wide grip increases stretch but limits pull depth — a trade-off worth considering.
- ✓ Lean back slightly for better pulling mechanics.
Common Mistakes
- ✗ Gripping so wide that elbow path becomes compromised.
- ✗ Pulling behind the neck.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Wide-Grip Lat Pulldown, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Wide-Grip Lat Pulldown should I do?
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Wide-Grip Lat Pulldown target?
Wide-Grip Lat Pulldown primarily targets the Lats. Secondary muscles include Biceps, Rear Delts.
Is Wide-Grip Lat Pulldown good for beginners?
Wide-Grip Lat Pulldown is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Wide-Grip Lat Pulldown, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.