Lat Pulldown (Wide Overhand Grip)

The foundation of back development — builds lat width, upper body pulling strength, and the coveted V-taper

---

⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Lats, Teres Major
Secondary Muscles	Rhomboids, Traps, Rear Delts
Equipment	Lat Pulldown Machine, Wide Bar
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

---

🎯 Setup

Starting Position

1. Seat height: Adjust so thighs fit snugly under pads when seated
   • Feet flat on floor or footrest
   • Thigh pads should prevent body from lifting with heavy weight
2. Grip position: Hands 1.5x shoulder-width apart (or wider)
   • Overhand/pronated grip (palms facing away)
   • Thumbs wrapped around bar (not thumbless grip)
3. Body position: Sit upright with slight lean back (10-15°)
   • Chest up, shoulders down and back
   • Core braced, slight arch in lower back
4. Starting position: Arms fully extended overhead
   • Shoulders elevated, lats stretched
   • Weight should create tension even at rest

Equipment Setup

Equipment	Setting	Notes
Seat	Adjust so bar is at arm's length overhead	Too low = reduced ROM
Thigh pads	Snug but not painful	Prevents body lift
Bar attachment	Wide straight bar or angled bar	Angled bars easier on wrists
Weight	Start light, focus on form	40-60% body weight for beginners

Setup Cue

"Sit tall, grip wide, chest proud — stretch your lats before every rep"

---

🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating tension and optimal pulling position

1. Secure thighs under pads, feet flat
2. Reach up and grab bar with wide overhand grip
3. Sit back with slight lean, chest up
4. Let arms fully extend, feel lat stretch
5. Take breath, brace core

Tempo: Controlled setup, no rushing

Feel: Lats stretched, shoulders stable, ready to pull

⬇️ Pull Phase

What's happening: Pulling bar down to upper chest using lats

1. Initiate with lats: Think "drive elbows down and back"
2. Pull bar down in smooth arc toward upper chest
3. Keep chest up and forward throughout movement
4. Breathing: Exhale as you pull down
5. Shoulders should depress (pull down away from ears)

Tempo: 1-2 seconds (controlled, powerful)

Feel: Lats contracting, upper back squeezing together

Critical: Lead with elbows, not hands — this engages lats, not just arms

Bar path: Slight arc — not straight down

🔝 Contracted Position

What's happening: Full lat contraction at bottom

1. Bar touches upper chest (below collarbone)
2. Elbows pulled down and slightly back
3. Squeeze shoulder blades together for 1 second
4. Chest up, slight arch in back
5. Lats fully contracted

Common error here: Leaning too far back or pulling bar behind neck (dangerous)

⬆️ Release Phase

What's happening: Controlled return to stretch position

1. Slowly release bar back up
2. Maintain slight lean back, chest up
3. Control the weight — don't just let it fly up
4. Breathing: Inhale as you release
5. Full arm extension, feel lat stretch at top

Tempo: 2-3 seconds (slow and controlled)

Feel: Lats lengthening under tension (eccentric loading)

Note: The stretch at the top is where growth happens — don't rush it

Key Cues

Primary Cues

• "Drive elbows to hips" — engages lats properly
• "Chest to bar, not bar to chest" — prevents excessive lean
• "Squeeze the armpits" — cue for full lat contraction

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s stretch
Hypertrophy	2-1-2-1	2s down, 1s squeeze, 2s up, 1s stretch
Endurance	1-0-1-0	1s down, no pause, 1s up, continuous

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension and adduction — primary pulling muscle	█████████░ 90%
Teres Major	Assists lats in shoulder extension	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Rhomboids	Scapular retraction — squeezing shoulder blades together	███████░░░ 70%
Mid Traps	Scapular retraction and depression	██████░░░░ 65%
Rear Delts	Shoulder extension assistance	██████░░░░ 60%

Stabilizers

Muscle	Role
Biceps	Elbow flexion — secondary pulling muscle
Forearms/Grip	Maintains grip on bar throughout movement
Core	Stabilizes torso, prevents excessive lean

Muscle Emphasis

To emphasize lat width: Wide grip, pull to upper chest, focus on stretch To emphasize lat thickness: Closer grip, pull to lower chest/sternum To emphasize upper back: Squeeze shoulder blades hard at bottom, pause

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Using momentum/swinging	Leaning back excessively, rocking body	Takes tension off lats, injury risk	Reduce weight, control torso position
Pulling with arms only	Biceps do all work, lats barely activate	Turns into arm exercise	Cue "elbows down," feel lats initiate
Incomplete ROM	Short reps, not fully extending arms	Limits stretch and growth stimulus	Full extension at top, touch chest at bottom
Pulling behind neck	Bar goes behind head	Shoulder impingement risk, dangerous	Always pull to front, upper chest
Shrugging shoulders	Shoulders rise toward ears	Reduces lat activation, uses traps incorrectly	"Shoulders down" — depress actively

Most Common Error

Using too much weight and compensating with momentum — the ego killer. Reduce weight by 20-30% and focus on feeling your lats do the work. Quality over quantity.

Self-Check Checklist

• Thighs secured under pads (body doesn't lift off seat)
• Slight lean back maintained (not excessive rocking)
• Full arm extension at top (lats stretched)
• Bar touches upper chest at bottom (full ROM)
• Elbows drive down and back (not pulled with hands)

---

🔀 Variations

By Grip Width

Wide Grip (Standard)

Aspect	Details
Grip Width	1.5-2x shoulder-width
Hand Position	Overhand/pronated
Best For	Lat width, V-taper development
Emphasis	Outer lats, teres major

Medium/Shoulder-Width Grip

Aspect	Details
Grip Width	At or slightly wider than shoulders
Hand Position	Overhand/pronated
Best For	Balanced lat development
Emphasis	Mid-lats, more ROM

Key difference: Allows deeper stretch, more natural pulling path

Close Grip

Aspect	Details
Grip Width	Hands 6-12 inches apart
Hand Position	Various (overhand, underhand, neutral)
Best For	Lower lat development, thickness
Emphasis	Lower lats, mid-back

Key difference: Greater range of motion, pulls lower on torso

By Training Purpose

Hypertrophy Focus

Variation	Change	Why
Slow Eccentric	3-4s lowering phase	Increased time under tension
Pause Reps	2s hold at bottom	Peak contraction, mind-muscle connection
Drop Sets	Reduce weight 20-30% at failure	Metabolic stress, muscle pump

Strength Focus

Variation	Change	Why
Heavy Sets	6-8 reps, progressive overload	Build absolute strength
Weighted	Add weight belt/vest	Prepare for weighted pull-ups
Cluster Sets	3-4 reps, 15s rest, repeat	Neural drive, strength gains

Endurance/Conditioning

Variation	Change	Why
High Reps	15-20+ reps	Muscular endurance
Supersets	Pair with cable rows	Work capacity, conditioning
21s	7 top half, 7 bottom half, 7 full	Metabolic stress, pump

Attachment Variations

Attachment	Grip	Effect
Wide straight bar	Overhand, wide	Classic, max lat width
Angled/cambered bar	Overhand, angled	Easier on wrists, natural path
Neutral grip handles	Palms facing	More bicep involvement, wrist-friendly
Single handle (unilateral)	One arm at a time	Fix imbalances, core challenge

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Weight	RIR
Strength	3-4	6-8	2-3 min	Heavy	1-2
Hypertrophy	3-4	8-12	90s-2min	Moderate-Heavy	2-3
Endurance	2-3	15-20	60-90s	Light-Moderate	3-4
Mind-Muscle	3-4	10-15	90s	Light-Moderate	3-4

Workout Placement

Program Type	Placement	Rationale
Pull day	First or second exercise	Primary vertical pull
Back day	First vertical pull	Foundation movement
Upper body	After compound presses	Pull after push
Full-body	Mid-workout	After main lifts

Pairing Recommendations

Superset with: Cable rows (horizontal pull), face pulls (rear delts) Pair with: Any chest/pressing work (push-pull balance) Follow with: Bicep isolation, rear delt work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets, focus on form
Intermediate	2-3x/week	3-4 sets, varying rep ranges
Advanced	2-3x/week	4-5 sets, various grips and variations

Progression Scheme

Progressive Overload

Add weight in small increments (5-10 lbs). Prioritize feeling your lats work over moving maximum weight. Film yourself or use mirrors to ensure proper form.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	80 lbs	3x10	Establish baseline
2	85 lbs	3x10	Add 5 lbs
3	90 lbs	3x10	Add 5 lbs
4	95 lbs	3x8	Heavier, fewer reps
5	100 lbs	4x8	Add set
6	70 lbs	3x12	Deload, high reps

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Assisted Pull-up Machine	Building toward pull-ups
Band-Assisted Lat Pulldown	Very deconditioned, learning pattern
Straight-Arm Pulldown	Isolate lats, learn lat engagement

Progressions (Harder)

Exercise	When Ready	Link
Pull-up	Can pulldown bodyweight for 10+ reps
Weighted Pull-up	Can do 8+ bodyweight pull-ups
One-Arm Lat Pulldown	Address imbalances, advanced challenge

Alternatives (Same Goal, Different Movement)

Bodyweight

Alternative	Benefit
Pull-up	Full bodyweight control, functional
Chin-up	More bicep involvement, easier for most
Inverted Row	Horizontal pull, scalable difficulty

Machine Alternatives

Alternative	Equipment
Assisted Pull-up Machine	Counterbalanced pull-up
Hammer Strength Row	Plate-loaded machine

Cable Variations

Alternative	Benefit
Cable Pullover	Isolate lats, less biceps
Single-Arm Pulldown	Fix imbalances

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead positioning can aggravate	Use neutral grip, reduce ROM
Rotator cuff issues	Pulling stress on shoulder	Lighter weight, controlled tempo
Elbow tendinitis	Pulling load on elbow flexors	Reduce weight, consider straps
Lower back pain	Excessive lean can strain back	Keep torso more upright, brace core

Stop Immediately If

• Sharp pain in shoulder (not muscle burn)
• Clicking or popping in shoulder joint
• Numbness or tingling down arms
• Loss of control or sudden weakness
• Pain in front of shoulder (impingement sign)

Injury Prevention

Strategy	Implementation
Proper warm-up	2 light sets of 15-20 reps before working sets
Control the eccentric	Never let weight crash down at top
Don't pull behind neck	ALWAYS pull to front of body
Stable torso	Minimal lean, core braced throughout
Progress gradually	Add weight only when form is perfect

Shoulder Health

To protect shoulders:

• Never pull behind neck — increases impingement risk
• Keep shoulders depressed — don't shrug up toward ears
• Full ROM — partial reps can create imbalances
• Balance with horizontal pulls — include rowing movements

Most Common Injury

Shoulder impingement from pulling behind neck or excessive weight. Always pull to front, use controlled form, and stop if you feel pinching in shoulder.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	180° overhead to chest	🟡 Moderate
Elbow	Flexion	0-140°	🟢 Low
Scapula	Depression, Retraction	Full scapular mobility	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	180° overhead flexion	Can reach arms fully overhead	Shoulder mobility drills, wall slides
Scapula	Full retraction	Can squeeze shoulder blades together	Scapular activation exercises
Thoracic	Good extension	Can maintain chest up position	Foam roll thoracic spine

Joint Health Note

Lat pulldowns are safe for most people and actually help improve shoulder health when done correctly. The key is controlling the weight and maintaining proper mechanics throughout the full range of motion.

---

❓ Common Questions

How wide should my grip be?

For the standard wide-grip variation, aim for 1.5-2x shoulder-width. Your forearms should be roughly perpendicular to the bar at the bottom position. If the grip is uncomfortably wide or causes wrist pain, narrow it slightly. Everyone's optimal width varies based on arm length and shoulder mobility.

Should I pull to my chest or behind my neck?

Always pull to the front of your body — specifically, to your upper chest just below the collarbone. Pulling behind the neck increases shoulder impingement risk and provides no additional benefit. Behind-the-neck pulldowns are outdated and dangerous for most people.

I feel it in my biceps more than my lats — what's wrong?

This is extremely common. To fix it:

1. Think "drive elbows down" not "pull with hands"
2. Use a thumbless grip (thumb over bar, not wrapped) to reduce bicep involvement
3. Reduce weight and slow down — focus on feeling your lats initiate
4. Try straight-arm pulldowns to learn lat engagement

How much should I lean back?

Slight lean (10-15°) is fine and natural. More than that means the weight is too heavy. Your torso angle should remain constant throughout the movement — no rocking or momentum. If you need to lean way back to complete a rep, reduce the weight.

When should I progress to pull-ups?

When you can lat pulldown your full bodyweight for 8-10 clean reps, you're ready to attempt pull-ups. Start with negatives (jump up, lower slowly) or band-assisted pull-ups before going unassisted.

Can I use lifting straps?

Yes, especially if grip is limiting you from working your back properly. Use straps on your heavier sets to ensure lats are the limiting factor, not forearms. Build grip strength separately with dead hangs and farmer's carries.

---

📚 Sources

Biomechanics & Muscle Activation:

• Lusk, S.J. et al. (2010). Lat pulldown kinematics and muscle activation patterns — Tier A
• Signorile, J.F. et al. (2002). Effect of grip width on muscle activation during lat pulldown — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy — Tier A
• NSCA Essentials of Strength Training — Tier A
• Bompa, T. & Buzzichelli, C. (2018). Periodization Training for Sports — Tier B

Technique:

• Stronger by Science — Greg Nuckols — Tier B
• Renaissance Periodization — Dr. Mike Israetel — Tier B
• NASM Personal Training Manual — Tier A

Safety:

• Fees, M. et al. (1998). Upper extremity weight-training modifications for the injured athlete — Tier A
• NSCA Position Statement on Injury Prevention — Tier A

---

For Mo

When to recommend this exercise:

• User wants to build back width and V-taper physique
• User is working toward pull-ups (this is the best preparation)
• User needs a vertical pulling movement (pull pattern)
• User has access to a cable machine or lat pulldown station

Who should NOT do this exercise:

• Acute shoulder injury or rotator cuff tear → Suggest Cable Row or Inverted Row
• Severe shoulder impingement → Use Neutral Grip Pulldown or Straight-Arm Pulldown
• No access to equipment → Suggest Inverted Row or Band Pulldown

Key coaching cues to emphasize:

1. "Drive your elbows down toward your hips"
2. "Chest up, shoulders down — don't shrug"
3. "Feel the stretch at the top, squeeze at the bottom"
4. "Control the weight up, explode down"

Common issues to watch for in user feedback:

• "I only feel it in my arms" → Cue elbows, reduce weight, try straight-arm pulldown first
• "My shoulders hurt" → Check they're pulling to front not behind neck, reduce weight
• "I have to swing to get the weight down" → Weight is too heavy, ego lifting
• "I don't feel anything" → Likely incomplete ROM or not establishing mind-muscle connection

Programming guidance:

• Pair with: Horizontal rows (cable row, barbell row), chest pressing movements
• Avoid same workout as: Too many other vertical pulls (one primary is enough)
• Typical frequency: 2-3x per week on pull or back days
• Place early in workout as primary vertical pull

Progression signals:

• Ready to progress when: Can complete 3x10 with bodyweight resistance, perfect form
• Regress if: Can't control eccentric, using momentum, shoulder pain
• Consider variation if: Stalling — try different grip widths, tempos, or attachment

Red flags:

• Pulling behind neck → immediate correction needed (injury risk)
• Excessive lean back (45°+) → weight too heavy
• No full extension at top → incomplete ROM, limiting gains
• Pain in front of shoulder → possible impingement, stop exercise

---

Last updated: December 2024