Wide Grip Lat Pulldown

The V-taper builder — wide pronated grip emphasizes outer lats for maximum back width and the classic physique look

---

⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Lats (outer emphasis), Upper Back
Secondary Muscles	Rear Delts, Biceps
Equipment	Cable Machine with wide straight bar
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

---

🎯 Setup

Starting Position

1. Seat height: Adjust so knee pad sits securely on thighs
   • Prevents lifting off seat under heavy loads
2. Knee pad: Tight enough to anchor, not crushing
3. Attachment: Wide straight bar (longest available)
4. Grip: Overhand (pronated), hands 1.5x shoulder-width or wider
5. Posture: Sit upright, chest up, slight lean back (10-15°)

Equipment Setup

Equipment	Setting	Notes
Seat height	Thighs under pad comfortably	Stability is critical
Weight stack	Lighter than close-grip work	Wide grip is mechanically harder
Handle/bar	Widest straight bar available	Maximizes lat width emphasis
Knee pad	Firm anchor	Essential at heavy weights

Setup Cue

"Wide hands, chest proud, ready to pull elbows to the floor"

---

🔄 Execution

The Movement

⬆️ Starting Position

What's happening: Full arm extension with lats stretched wide

1. Arms fully extended overhead, gripping wide bar
2. Slight lean back from hips (10-15°)
3. Chest up and forward
4. Breathing: Deep breath before pulling

Feel: Wide stretch across outer lats, arms in "Y" position overhead

🔥 Scapula Engagement

What's happening: Shoulder blade depression and retraction initiate

1. "Pull shoulder blades down and together"
2. Scapular depression and retraction occur together
3. This activates the lats before elbow flexion
4. Breathing: Hold breath during concentric

Key: Wide grip makes scapular movement crucial — don't skip this phase

⬇️ Pulling Down

What's happening: Drawing bar to upper chest

1. Pull elbows down and out toward the floor
2. Think "elbows wide, then drive them down"
3. Bring bar to collarbone/upper chest area
4. Maintain chest-up position, slight lean back

Tempo: 1-2 seconds (controlled pull)

Feel: Outer lats firing hard, upper back squeezing, biceps assisting minimally

Cue: "Lead with elbows, not hands"

🔝 Bottom Position

What's happening: Maximum lat and upper back contraction

1. Bar at collarbone/upper chest level
2. Shoulder blades fully retracted together
3. Elbows pointing down and slightly out
4. Brief squeeze (1 second hold)

Breathing: Exhale at bottom or continue holding

Cue: "Squeeze like you're crushing a can between your shoulder blades"

⬆️ Returning

What's happening: Controlled resistance against weight

1. Slowly extend arms back to overhead "Y" position
2. Maintain tension — no weight stack slamming
3. Keep slight lean back and chest up
4. Breathing: Inhale during arm extension

Tempo: 2-3 seconds (controlled eccentric)

Feel: Outer lats stretching under load, maintaining width position

Key Cues

Primary Cues

• "Pull elbows to the floor" — emphasizes lat engagement
• "Chest to bar, bar to chest" — maintains proper torso angle
• "Wide elbows, drive down" — keeps outer lat tension

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s down, no pause, 2s up, no pause
Hypertrophy	2-1-3-0	2s down, 1s pause, 3s up for maximum growth
Width Focus	2-2-3-0	2s down, 2s squeeze, 3s up (emphasize contraction)

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension, adduction — heavy outer lat fiber recruitment	█████████░ 90%
Upper Back	Scapular retraction — rhomboids, mid-traps working hard	████████░░ 82%

Secondary Muscles

Muscle	Action	Activation
Rear Delts	Shoulder extension, scapular assistance	██████░░░░ 62%
Biceps	Elbow flexion — reduced role due to wide grip	█████░░░░░ 58%

Stabilizers

Muscle	Role
Forearms	Grip strength across wide bar
Core	Stabilizes torso against pulling force and lean back

Wide Grip Specificity

Why wide grip = outer lats: The wide hand position increases shoulder abduction angle, which preferentially recruits the outer lat fibers responsible for back width. This creates the V-taper physique when developed over time.

Trade-off: Reduced range of motion compared to close grip, but superior width stimulus. Bicep contribution is minimized, making this more back-dominant.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling behind neck	Bar goes behind head	Severe shoulder impingement risk, zero benefits	ALWAYS pull to front of chest
Excessive lean back	Turning into a row	Changes muscle emphasis, uses momentum	Keep lean to 10-15° maximum
Grip too wide	Hands at very ends of bar	Reduced ROM, increased shoulder stress	1.5x shoulder-width is optimal
No scapular movement	All arm pulling	Misses lat activation	"Shoulders down and back first"
Partial ROM	Not extending fully at top	Loses lat stretch, less growth	Full extension every rep

Most Dangerous Error

Behind-the-neck pulldowns — this variation places extreme stress on the shoulder joint with the arm in maximal external rotation and abduction. It offers ZERO advantages over front pulldowns and significantly increases impingement and rotator cuff injury risk. Never perform this variation.

Self-Check Checklist

• Wide straight bar attached securely
• Grip 1.5x shoulder-width (not at bar ends)
• Pulling to FRONT of chest, never behind neck
• Slight lean back (10-15°), not excessive
• Scapulae depress and retract before arms bend
• Full arm extension at top of each rep

---

🔀 Variations

By Emphasis

Maximum Width

Variation	Change	Why
Standard Wide Grip	1.5x shoulder-width	Optimal width-to-ROM ratio
Slight Wider	1.75x shoulder-width	Even more outer lat emphasis
Pause at Bottom	2-3s hold at chest	Maximizes width contraction

Control & Quality

Variation	Change	Why
Slow Eccentric	4-5s lowering	Increases time under tension
1.5 Reps	Full + half rep	Extended time under tension in stretched position
Dead Stop	Release tension at top, reset	Eliminates momentum completely

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight mid-set	Push beyond failure
Rest-Pause	10s rest between mini-sets	Accumulate volume at high intensity
Cluster Sets	15-20s rest between reps	Maintain perfect form under fatigue

Grip Width Comparison

Grip Width	Hand Position	Primary Benefit	ROM
1.5x shoulder-width	Optimal wide grip	Best width-to-ROM balance	Moderate
1.75-2x shoulder-width	Very wide	Maximum outer lat emphasis	Reduced
Hands at bar ends	Extreme wide	Not recommended	Very short, high injury risk

Hand Position Options

Position	Description	Effect
Thumbs over bar	Thumb on same side as fingers	Reduces bicep, increases lat focus
Full grip	Thumb wrapped	More secure, slight bicep increase
Angled grip	Hands slightly angled in	Can reduce wrist strain

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% max)	RIR
Strength	4-5	5-8	2-3 min	75-85%	1-2
Hypertrophy (Width)	3-4	8-15	90s-2 min	65-75%	2-3
Muscular Endurance	2-3	15-20+	60-90s	50-65%	3-4
Width Specialization	4-5	10-12	2 min	65-70%	3

Workout Placement

Program Type	Placement	Rationale
Back day	First vertical pull	Primary width builder
Pull day	First or second pull	Major compound movement
Upper body	Primary back exercise	Essential vertical pull
Bodybuilding split	First back exercise	Width is priority

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3-4 sets
Intermediate	2x/week	4-5 sets
Advanced	2-3x/week	4-6 sets (varied intensity)

Progression Scheme

Progressive Overload

Wide grip pulldowns are typically 10-15% weaker than close grip due to mechanical disadvantage. Don't chase weight at the expense of form. Focus on strict technique and full ROM. Once you can pulldown 90-100% bodyweight for reps, attempt wide-grip pull-ups.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Lat Pulldown Standard	Learning vertical pull pattern
Neutral Grip Pulldown	Shoulder issues with wide grip
High Cable Row	Limited shoulder mobility

Progressions (Harder)

Exercise	When Ready	Link
Assisted Wide Pull-Up	Can pulldown 90% bodyweight
Wide Grip Pull-Up	Ready for bodyweight movement
Weighted Wide Pull-Up	Master bodyweight pull-ups

Alternatives (Same Goal, Different Movement)

Bodyweight

Alternative	Benefit
Wide Grip Pull-Up	Functional bodyweight pattern, superior for strength
Assisted Wide Pull-Up	Bridge to full pull-ups
Inverted Row Wide	Horizontal wide-grip pull

Machine Variations

Alternative	Difference
Hammer Strength Pulldown	Plate-loaded, independent arms
Iso-Lateral Pulldown	Fixes imbalances

Cable Variations

Alternative	Benefit
Close Grip Pulldown	Thickness emphasis instead
Neutral Grip Pulldown	Shoulder-friendly option
Single-Arm Pulldown	Unilateral width work

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Wide grip increases impingement risk	Use neutral grip or reduce width
Rotator cuff issues	Overhead position stress	Reduce ROM, lighter weight
Limited shoulder mobility	Cannot achieve overhead position safely	Use high row or neutral grip
Elbow tendinitis	Repetitive pulling stress	Reduce volume, use neutral grip

Stop Immediately If

• Sharp pain in shoulder joint
• Popping or grinding in shoulder
• Pain when arms are overhead
• Numbness or tingling in arms
• Lower back pain from excessive lean

Injury Prevention

Strategy	Implementation
Never pull behind neck	ALWAYS pull to front of chest
Proper warm-up	Band pull-aparts, arm circles, scapular work, 2 light sets
Optimal grip width	1.5x shoulder-width, not wider
Controlled tempo	No jerking or momentum
Full ROM with control	Complete extension, reset scapulae

Common Setup Errors

1. Behind-the-neck variation: Extreme injury risk, zero benefits
2. Grip too wide: Reduced ROM, increased shoulder stress
3. Excessive lean back: Turns into row, strains lower back
4. Starting too heavy: Form breakdown, shoulder compensation

Behind-the-Neck Pulldowns

This variation is outdated and dangerous. It places the shoulder in a compromised position (maximal external rotation + abduction) with high impingement and rotator cuff injury risk. Modern exercise science has definitively shown it provides NO advantages over front pulldowns while significantly increasing injury risk. Never perform or recommend this variation.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	Full overhead flexion to neutral	🟡 Moderate-High
Elbow	Flexion/Extension	0-135° flexion	🟢 Low-Moderate
Scapula	Depression, Retraction	Full scapular mobility	🟡 Moderate
Wrist	Pronated grip maintenance	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Arms straight overhead without arching back	Wall slides, shoulder dislocations with band
Shoulder	External rotation	Can reach overhead with wide grip	Sleeper stretch, doorway stretch
Scapula	Full retraction	Can squeeze shoulder blades together	Scapular wall slides, band pull-aparts
Thoracic	Adequate extension	Can maintain chest-up position	Foam rolling, thoracic extensions

Joint Stress Note

Wide grip pulldowns place more stress on the shoulder joint than narrow grips due to increased abduction angle. This is generally safe with proper form, but those with shoulder issues should consider neutral grip or moderate width options. Never sacrifice shoulder health for width gains.

---

❓ Common Questions

How wide should my grip actually be?

Aim for 1.5x shoulder-width. This provides optimal outer lat emphasis while maintaining safe shoulder position and adequate range of motion. Grips wider than 2x shoulder-width significantly reduce ROM and increase injury risk without additional benefit.

Should I ever pull behind my neck?

No. Behind-the-neck pulldowns place your shoulders in a compromised position with increased impingement and rotator cuff injury risk. They offer zero advantages over front pulldowns. Modern exercise science is clear: always pull to the front of your chest.

Why can't I use as much weight as close-grip pulldowns?

Wide grip is mechanically disadvantaged due to longer moment arm and reduced bicep contribution. It's normal to use 10-20% less weight than close grip. This is expected and doesn't mean the exercise is less effective — you're targeting different muscle fibers.

Will wide-grip pulldowns give me a wider back?

Yes, when combined with progressive overload and adequate nutrition. Wide grip preferentially recruits outer lat fibers responsible for back width. However, genetics play a role in how your lats insert and how "wide" they can become. Consistent training over months/years is required.

Should I use a thumbless "suicide" grip?

Thumbless grip (thumbs over bar with fingers) can reduce bicep involvement and increase lat focus. However, it's less secure and has injury risk if grip fails. If you choose thumbless grip, start lighter and ensure the cable machine has a safety mechanism.

How much should I lean back when pulling?

A slight lean back of 10-15° is natural and acceptable. This allows the bar to clear your face and maintains a straight bar path. Excessive lean (30°+) turns the exercise into a low row and uses momentum. Keep the lean minimal and consistent.

Can I do wide-grip pulldowns if I can't do pull-ups?

Absolutely — that's one of the primary uses. Wide-grip pulldowns build the strength needed for pull-ups with adjustable resistance. Once you can pulldown your bodyweight for 8-10 reps, you're likely ready to attempt pull-ups.

---

📚 Sources

Biomechanics & Muscle Activation:

• Signorile, J.F. et al. (2002). "A Comparative Electromyographical Investigation of Lat Pulldown Variations" — Tier A
• Andersen, V. et al. (2014). "Muscle Activation During Various Lat Pulldown Variations" — Tier A
• Sperandei, S. et al. (2009). "Effect of Hand Position on EMG Activity During Lat Pulldown" — Tier A
• ExRx.net Exercise Database — Tier C

Shoulder Safety:

• Fees, M. et al. (1998). "Upper Extremity Weight-Training Modifications for the Injured Athlete: A Clinical Perspective" — Tier A
• Gross, M.L. et al. (1993). "Anterior Shoulder Instability in Weight Lifters" — Tier A

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy" — Tier A
• Stronger by Science: Back Training Guide — Tier B

Technique:

• Renaissance Periodization: Back Volume Landmarks — Tier B
• AthleanX: Lat Pulldown Analysis — Tier C

---

For Mo

When to recommend this exercise:

• User wants to build back width (V-taper)
• User is building toward wide-grip pull-ups
• User wants outer lat emphasis
• User has no shoulder mobility limitations

Who should NOT do this exercise:

• Shoulder impingement or rotator cuff issues → Suggest Neutral Grip Pulldown
• Limited overhead shoulder mobility → Suggest High Cable Row
• History of shoulder dislocation → Get medical clearance first, consider Neutral Grip Pulldown

Key coaching cues to emphasize:

1. "Pull to FRONT of chest, never behind neck"
2. "Grip 1.5x shoulder-width, not wider"
3. "Elbows down and out, like spreading the bar apart"
4. "Shoulders down and back before arms bend"

Common issues to watch for in user feedback:

• "Shoulder pain" → Check grip width (may be too wide), ensure pulling to front, consider neutral grip
• "Can't feel lats" → Emphasize scapular depression first, reduce weight, use "elbows to floor" cue
• "Using too much momentum" → Reduce weight, emphasize tempo control
• "Not feeling outer lats" → Check they're using full ROM and wide enough grip (but not excessive)

Programming guidance:

• Pair with: Horizontal push (bench press), horizontal pull for balanced development
• Great for: Main width builder, supersets with close-grip for complete lat development
• Typical frequency: 2x per week as primary vertical pull
• Volume: 10-20 sets per week for back (wide-grip as 30-50% of that)

Progression signals:

• Ready for wide-grip pull-ups: Can pulldown 90-100% bodyweight for 8-10 strict reps
• Add weight when: Can complete all sets with 2 RIR while maintaining strict form

Special considerations:

• This is THE width builder — prioritize for aesthetic back development
• Form is more important than weight due to shoulder stress
• If user has shoulder issues, neutral grip is equally effective with less risk
• Wide grip is harder than it looks — users often underestimate difficulty

---

Last updated: December 2024