Back Exercise Guide
Wide-Grip Lat Pulldown
Target Muscle
Back
Equipment Needed
Cable Lat Pulldown Machine
Difficulty
Beginner
Step-by-Step Execution Instructions for Wide-Grip Lat Pulldown
- 1. Thigh Pad & Grip Setup: Adjust the thigh pad tightly against your legs. Reach up and grasp the lat bar with a medium-wide overhand grip.
- 2. Torso Angle & Scapular Depression: Sit down, secure your thighs under the pad, and lean your torso slightly back (10–15 degrees). Depress your shoulder blades down before pulling.
- 3. Pull Bar to Upper Chest: Pull the bar down toward your upper sternum by driving your elbows down and backward toward your hip pockets.
- 4. Controlled Eccentric Stretch: Slowly extend your arms back up over 2-3 seconds, allowing your lats to stretch fully at the top without letting weights slam.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of ScottHermanFitness.
Video demonstration by ScottHermanFitnessWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Targeted Workout Split
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