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backbeginnerReviewed by Rohan Varma, CSCS

Wide-Grip Lat Pulldown

Essential vertical pulling movement building latissimus dorsi width and the classic V-taper.

Recommended Sets3–4 Sets
Rep Range10–12 Reps
Rest Period75s Rest
Equipmentcable

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Wide-Grip Lat Pulldown

Sit facing cable machine with thigh pads adjusted firmly against legs. Grasp wide bar with overhand grip roughly 1.5x shoulder width.

  • Primary Muscle: BACK
  • Secondary Synergists: BICEPS
  • Rest Interval: 75 seconds between sets

Wide-Grip Lat Pulldown Anatomy Activation

Primary motor unit recruitment for back with secondary synergist stabilizers.

Primary (back)
Secondary Synergists
Anterior (Front View)
Anterior Muscle Recruitment: backFront anatomical silhouette highlighting back in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: backBack anatomical silhouette highlighting back in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal & Frontal Planes
Primary KinesiologyHumeral Adduction & Scapular Retraction
Biomechanical VectorInferior-posterior vector towards lower spine
Active Anatomy:Primary: backSynergist: biceps
Figure: Biomechanical muscle recruitment model for back. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (biceps).

Step-by-Step Execution Guide

1

Sit facing cable machine with thigh pads adjusted firmly against legs.

2

Grasp wide bar with overhand grip roughly 1.5x shoulder width.

3

Lean back slightly (10-15 degrees), depress shoulder blades, and pull elbows down toward hips.

4

Touch bar lightly to upper chest, squeeze lats, and return bar up slowly over 3 seconds.

Common Mistakes & Form Fixes

Pulling bar behind neck, stressing cervical spine.

Swinging torso back aggressively to generate momentum.

Biomechanical Safety & Injury Warning

Keep chest lifted and do not round shoulders forward at bottom.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Bodyweight Pull-Upback
View Form
Seated Cable Row (Close-Grip V-Bar)back
View Form
Single-Arm Dumbbell Rowback
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Rohan Varma, CSCS
Medically Reviewed By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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