How to do the Lat Pulldown (Wide Grip)
- Sit tall, securing your legs under the pads for a stable base.
- Reach your arms up, letting the bar stretch your back fully.
- Pull the bar down towards your upper chest, elbows bending outwards.
- Slowly release the bar back to the starting position, arms extended.
Full technique — 7 steps
- Sit at the pulldown station and secure your thighs firmly under the leg pads.
- Take a wide overhand grip on the bar and set your torso nearly upright.
- Let your arms reach overhead fully without letting your shoulders shrug excessively.
- Tighten your stomach and start the pull without leaning far back.
- Drive your elbows down and out, pulling the bar toward your upper chest.
- Finish when the bar reaches the upper chest or collarbone area without turning it into a row.
- Let the bar travel back up under control until your elbows straighten and shoulders upwardly rotate.
Common mistakes
- Leaning back excessively during the pull
- Stopping short of full overhead reach
- Pulling bar behind the neck
- Shrugging shoulders during the pull
- Yanking with the arms first
Form cues
- Drive elbows down
- Keep torso nearly upright
- Pull to upper chest
- Let shoulders rise overhead
- Don't turn it into rows
