Strength

Wide Lat Pulldown

The Wide Lat Pulldown builds strength and stability in your upper body. This effective workout targets your back, specifically the lats, as well as shoulders and biceps for muscle definition.

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Wide Lat Pulldown instructions

Step-by-step instructions

Sit down at a lat pulldown machine, making sure to adjust the knee pad to fit your height.

Grab the bar with a wide grip, palms facing forward.

Lean back slightly and pull the bar down to your chest level while keeping your chest lifted and your shoulder blades squeezed together.

Pause for a moment and feel the contraction in your back muscles.

Slowly release the bar back to the starting position and repeat for the desired number of reps.

Sit down at a lat pulldown machine, making sure to adjust the knee pad to fit your height.

Grab the bar with a wide grip, palms facing forward.

Lean back slightly and pull the bar down to your chest level while keeping your chest lifted and your shoulder blades squeezed together.

Pause for a moment and feel the contraction in your back muscles.

Slowly release the bar back to the starting position and repeat for the desired number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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