Lat Pulldowns (Wide-Grip)

Technique

Setup

Set the thigh pad so your legs are locked in snugly, then take an overhand grip on the long bar a little wider than shoulder width. Sit down with your arms fully extended overhead, chest up and a slight lean back.

Movement

Pull your shoulder blades down first, then drive your elbows down and back until the bar reaches your upper chest. Let the bar rise under control until your arms are straight and your lats are stretched.

Form Tip

Pull to the front of your chest, never behind your neck. Keep the lean small; rocking far back to finish the rep turns it into a row and takes the lats out.

Increase Difficulty

Pause for 1 second with the bar at your chest, or slow the return to 3 seconds.

Decrease Difficulty

Use a lighter stack and a slightly narrower grip, or switch to Band Lat Pulldowns (Kneeling).