Cable Wide Grip Pulldown
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Vertical Pulling
Cable Work
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Cable Stack with Straight Bar Attachment
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All Levels
Overview
The Wide Grip Pulldown is a classic vertical pulling exercise that primarily targets the upper and outer regions of the lats while reinforcing scapular control and shoulder stability. Using a wider grip increases the horizontal angle of pull, helping to expand upper-back width and improve posture and upper-body strength.
Muscles Worked
PRIMARY:
Latissimus dorsi
Middle and lower trapezius
SECONDARY:
Rhomboids
Posterior deltoids
Biceps brachii
STEP-BY-STEP INSTRUCTIONS
Attach a wide grip lat pulldown bar to the high pulley on a cable stack.
Sit down and secure your thighs under the pads. Grasp the bar with a pronated (overhand) grip, wider than shoulder-width.
Start with your arms extended overhead and your chest tall.
Pull the bar down toward your upper chest, driving your elbows down and slightly back.
Squeeze your shoulder blades together at the bottom of the movement.
Slowly return the bar to the starting position with control.
Repeat for the desired number of repetitions.
Benefits
Enhances upper-back width and improves overall pulling strength
Reinforces proper scapular movement and posture
Builds foundational strength for pull-ups and other vertical pulling variations
COACHING CUES
Lead with your elbows, not your wrists
Keep your torso upright and avoid excessive leaning
Engage your lats at the bottom and pause for control
Control the return and don’t let the bar snap upward
Notes
The Wide Grip Pulldown is a foundational vertical pulling exercise used to build upper-body strength and back width. It’s ideal for developing lat engagement, improving posture, and preparing for more advanced pulling movements like wide grip pull-ups.