The Wide-Grip Lat Pulldown is a beginner-friendly cable strength exercise that targets the lats and middle back, with the biceps, shoulders, traps and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps, Shoulders, Traps, Abs
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Wide-Grip Lat Pulldown
Attach a wide bar to the pulldown station and set the thigh pads snug.
Sit down and take an overhand grip clearly outside shoulder width.
Sit tall with braced abs and only a slight backward lean of the torso.
Depress your shoulder blades, then pull the bar toward your upper chest.
Stop when your elbows reach your torso and hold for a beat.
Let the bar rise under control to a full overhead stretch and repeat.
02 The payoff
Why it earns its spot
Loads a vertical pull in small steps for users without pull-up strength.
Keeps the lats as prime mover through a long overhead range.
Low skill and easy to coach, so it fits early program tiers.
03 Don't do this
Common mistakes
Swinging the torso back to move the bar, which shifts the work off the lats.
Arching the lower back at the top, which trades range for spinal extension.
Starting the pull with the arms, which lets the biceps limit the set.
Pulling the bar behind the neck, which forces the shoulders into an exposed position.
EGON Put it on record
Track it in EGON.
Log every set of the Wide-Grip Lat Pulldown, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
