Wide-Grip Lat Pulldown

Lats

Wide-Grip Lat Pulldown

LevelBeginner EquipmentCable MechanicCompound ForcePull

A pulldown with a wide grip that targets the lats and builds back width.

Strength

Primary musclesLats

Secondary musclesBiceps Middle Back Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked13 %

Effort during a set6.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit at the pulldown station with your thighs secured under the pads.
2Grasp the bar with a wide overhand grip and lean back slightly.

How to perform

1Pull the bar down to your upper chest by driving your elbows down.
2Squeeze your shoulder blades together.
3Pause briefly.
4Let the bar rise slowly until your arms are straight.