Wide Grip Lat Pulldown – An Entire Guide Form Tips

 

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Wide Grip Lat Pulldown A Complete Guide & Form Tips. The wide grip lat pulldown is an excellent exercise for building back width. This movement is a vertical pulling exercise commonly placed on back days (if following a traditional bodybuilding split) or pull days (if following a push/pull/legs split). How to do Wide-Grip Lat Pulldown: Step 1: Position yourself at a lat pulldown machine so that your thighs are under the leg pads.

Step 2: Grasp the bar with your arms fully extended, palms facing forward, and your hands wider than shoulder width apart. Step 3: Curve your back approximately 30 degrees and protrude your chest. This is your starting position.

Grab the pulldown bar with your palms facing forward at a grip outside of shoulder width. Place your knees under the knee pad and sit down. From this position, arch slightly at the upper back so that your chest is sticking out slightly.

Next, depress and retract your scapula to lock your shoulder blades in place. Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about twice shoulder-width apart. Pull your shoulder blades down and back, bringing the bar to. To perform a proper lat pulldown (like the one pictured above), execute it by: Starting Position. Grasping the bar with a closed, pronated grip.

Note: if the bar is entirely straight, use a grip that is wider than shoulder-width and spaced evenly on the bar. Sit on. The Standing Front Lat Pushdown is one of the best back exercises you can do to develop this powerhouse muscle! Standing Front Lat Pushdown.

1. Wearing your lifting grips, stand in front of the lat pull down machine and grasp the bar with an overhand grip slightly wider than shoulder width apart. 2. Most trainers will tell you to do a lat pulldown with a wide grip. At some point in their trainer gestation, they must have gotten out some crayons and construction paper, drawn a stick man, and figured that since the lats form a V, so must the arms when doing a pulldown.

Hence the wide grip. How to: To correctly perform this exercise, have a dumbbell in each hand and stand with your feet shoulder-width apart. From here, bend forward at the hips until your torso is at a 45* angle. Make sure you keep your core engaged, as well as maintain a neutral spine and neck to support your lower back. The Correct Way to Do Lat Pulldowns with Perfect Form Duration: Shredded and Sexy Wide Grip Lat Pull Down Duration: Wide Grip Lat Pulldown | A Complete Guide and Form Tips.

Here are 3 unusual tips to optimize your lat pulldown form, so that your lats get the best exercise possible. TIP #1: STOP GRIPPING SO WIDE! Never grip any wider than your elbows can go.

List of related literature:

VARIATION #1 VARIATION #2 Wide-Grip Lat Pulldown Underhand-Grip Lat Pulldown Use an overhand grip that’s about 11/2 times shoulder width.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

The precise way that the pulldown movement affects the lats is determined by the angle you are working at, how wide apart your arms are, and whether you are pulling down in front or to the rear.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

For the first back routine in the off-season program, I start with close-grip pulldowns for the lower lats then follow with chins to the front for the width of the lats.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

The pull-up and lat pulldown exercises using a pronated grip are excellent for targeting the lats (82, 154).

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Narrow-Grip Lat Pulldown in Front 1.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

Or use an underhand grip (reverse-grip lat pulldown) and hold near the center of the bar for a pulldown that feels similar to a chin-up.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Using a wide grip (see photo), pull yourself up until your chin is over the bar; lower the body slowly and give the lats a good stretch on the way down.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Lat Pulldown Starting Position Grasp the bar with a closed, pronated grip wider than shoulder-width.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

For one set you may do a conventional chin-up (palms facing away), and then for the next set you may do a pull-up grip with palms facing toward you.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Once you find your ideal stance, set up with the bar touching your shins (or very close to your shins), hinge forward from your hips, externally rotate your hips as you descend (turn your knees outward), and form your grip on the bar.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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23 comments

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  • Hey Jeff, been following for awhile now and really love your channel. I do alot of low seated cable rows and haven’t seen you talk about those or the pros and cons of?
    Maybe I missed em? Any thoughts? I have a small home set up and these are just convenient for the time and space i have. Thanks in advance!

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  • Stretching the arms at the top like the video shows just overly stretches the shoulder rotator joints. I prefer to never lock out my arms as it doesn’t give me that much more activation on the lats, and it just makes the shoulders work more and increases the risk of injury. A shorter range of motion keeping the tension on the lats is the key to building your back as well as guaranteeing longevity in the gym.

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  • It Coath Tristan!

    Sickening tutorial, I wonder how many times he had to tell M’Lord how to do a proper Pulldown, before getting frustrated and letting Janoy stick with that freaky form of his

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  • Hey Jeff, I just want to say thank you so much for these videos. They helped me alot. I was a 6ft 5 192 pound guy, and I decided I wanted to change my life and get completely bulk. I tried all these online videos, and none of them seem to work, and then I saw your chest workout video, and you went into depth about everything, and I’m starting to body build. I’m now at 220, and I’ve never been happier. Thank you so much for changing my life. Keep up the awesome work:)

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  • Jeff is just a pure freak of Nature remarkably incredibly fit at his age which is astounding not to mention this mans Christmas tree on his lower back, his boulder shoulders and proportionately big arms all tied in with his insane core strength.

  • So if you’re going to translate this to pull-ups, for the lower lats, the bar has to reach near your chest, and the pulling motion has to be forward and downwards, right?
    And then for the teres major, a wider grip, then forward and downwards, right?

  • at 5:18 you say sit back and create more distance as you have a more upright posture to target the lat more. Would you say this same position carries over to a barbell row, and that a more upright position is targeting the lats more?

  • Jeff and would have been nice if you would have flex your lacks it seems I don’t have any control to pop them out. Great video 4 star lol

  • Can you make a video for women on what exercises NOT to do so we can avoid this wider back.

    Orrrr I’ll just watch this and avoid these exercises ��

  • Jeff I used yesterday some of the lat exercises you’re showing here, and I feel today like there were areas of my lats I have never trained before. Great teaching as always thanks man!!!

  • lmao i feel like an idiot now. i always grip the bar way out at the end. i mean i visualize the stretch and contraction and i feel it but maybe i would feel it better with a narrower grip. i’ll try it out. thanks chris.

  • Hi Jeff, I expect you can answer me �� in the minute 3:30 you use an accesorie to pull with both arms, but I am searching another one that is like a triangle, two little grips in neutral position united to one that can be connected also like the first one I mention

  • i have been trained for 8 years..and my biggest problem was did not have latssimus dorsi…it was confused me…now, the problem get fix after i watched this video…thanks a lot JEFF…you are the man….you have a big fans from indonesia, NOW….

  • Key thing Chris missed that I’ve learnt from working out. For the lat pull down try to flex your lats throughout the whole movement. That’s what most form vids miss out on and what I didn’t properly do either. During a lift, flex the muscle throughout the movement to hit the muscle more effectively.

  • If my arms and shoulders fatigue before I’m getting a really good effect on my lats. What mite be the main thing I am doing wrong?

  • Thank you for demonstrating different methods of the same exercise. So helpful when you don’t have a pull-down bar. Just having a barbell and a weight will get it done!

  • 1:25 Underhand Pulldown
    1:55 Rocking Pulldown
    3:00 Wide Grip Pulldown
    3:45 Face Pulldowns
    4:30 Meadows Row
    5:00 Landmine 1-Arm Rows
    5:45 1-arm hi pulley row
    6:30 Face Pulls
    7:10 W Rows

  • I see a lot of people pulling straight down… In fact most people at gyms that I have been to do that.. I thought I was doing this exercise wrong