Setup and loading
Overhand grip well wider than your shoulders. Thighs locked under the pads.
How to do the wide-grip lat pulldown step by step
- Grab the bar and sit down with your thighs locked in.
- Lean your torso back slightly and lift your chest.
- Pull the bar to your upper chest, driving your elbows down.
- Return under control until your arms are straight.
Form cues
- Shoulders drop first, then the arms pull
- Elbows toward your ribs
Common mistakes
- Pulling the bar behind your neck
- Swinging back to move more weight
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Sets and reps for your goal
Hypertrophy
3-4 x 8-123-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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