Wide-Grip Lat Pulldown
- Primary musclesLats
- EquipmentCable
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Wide-Grip Lat Pulldown".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsAdjust the thigh pads so they lock your legs firmly in place, then sit and reach up to take the bar with an overhand grip set wider than your shoulders.
Lean back about 30 degrees, lift your chest and let your arms hang long. Your back muscles should feel loaded before you start.
Exhale and pull the bar down toward your upper chest, driving your elbows down and slightly back.
Pause for a second at the bottom and squeeze your shoulder blades together while your torso stays still.
Inhale and let the bar rise slowly until your arms are fully straight and your lats are stretched, then repeat for the planned reps.
If your torso swings to move the bar, the weight is too heavy. Lower the load and let your back do the pulling.
Pull in front of your face. Bringing the bar behind your head puts the shoulder joint in a strained position.
Try a medium or narrow grip for a different feel in the same muscles.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.