Wide-Grip Pulldown
Emphasizes outer lats for wider back development
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Lats |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Wide overhand grip on bar
- Step 2: Pull bar to upper chest
- Step 3: Focus on lat squeeze
- Step 4: Control return
- Step 5: Repeat
Equipment
- Lat pulldown machine optional
Coaching tips
Benefits
Emphasizes outer lats for wider back development
Common mistakes
Pulling behind neck
Make it harder
Heavier weight
Make it easier
Neutral grip pulldown
Breathing
Exhale pulling down, inhale up
Build a workout with this exercise
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Try it free in BmarchaiMore back exercises
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Beginner · 4 sets × 12-15 repsSingle-Arm Cable Row
Intermediate · 3 sets × 10-12 each sidestanding wide grip pulley row
Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.