Wide-Grip Lat Pulldowns / Pull Downs / Pullovers
- Set up a cable station with a straight bar attached to the top pulley.
- Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
- Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
- Lean back slightly without arching your back.
- Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
- At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
- Return to the start position by arcing your elbows forward while relaxing your shoulders.
- Repeat.
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Related exercises to discover
Barbell / Box / Block Cleans
Kettlebell One-Legged Deadlifts
Standing Two-Armed Bent Over Dumbbell Rows
Wide-grip lat pulldowns / pull downs / pullovers is a gym work out exercise that targets lower back and middle back / lats and also involves abs and biceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Barbell / box / block cleans, kettlebell one-legged deadlifts and standing two-armed bent over dumbbell rows are related exercise that target the same muscle groups as wide-grip lat pulldowns / pull downs / pullovers. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Coach or trainer? Turn these exercises into illustrated workout plans your clients will love – and share as printable PDFs or online. Free to use!
Curious about yoga? Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
