Lat Pulldown - Wide Grip (Cable)
Trains the lats, with help from the biceps, shoulders and upper back. You need a machine. One of our free programs uses it, across 6 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Lat Pulldown - Wide Grip (Cable)
- Sit at a lat pulldown machine with your knees secured under the pads.
- Grip the long bar with your palms facing forward and your hands well wider than shoulder-width apart, arms straight above you.
- Pull the bar down to your upper chest, driving your elbows down towards your sides.
- Squeeze your back at the bottom, then let the bar rise slowly until your arms are straight. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your chest up and pull the bar to the front of your body, not behind your neck.
- Do not swing your torso to move the weight.
- Control the bar on the way up.
- Exhale as you pull and inhale as the bar rises.
Muscles worked
What Lat Pulldown - Wide Grip (Cable) trains
In the programs
How our programs run the Lat Pulldown - Wide Grip (Cable)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
1×20 · 3×AMRAPthe shape they run most (1 session)
30stypical rest between sets
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| GZCL: Jacked & Tan 2.0 | Lower: Front Squat, Lower: Front Squat · 1RM Test | 1×20 3×AMRAP1×18 3×AMRAP+4 more on the program page | Fixed weights |
AMRAP means as many reps as you can manage on that set.
See it in action
Watch the Lat Pulldown - Wide Grip (Cable) progress week by week
A full run of a program built around it, session by session, in the real app.
Substitutes
Swap Lat Pulldown - Wide Grip (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lat Pulldown - Wide Grip (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.