Exercise description of the wide grip lat pulldown.  Learn about the wide grip lat pulldown with video and pictures.  Also learn how the wide grip lat pulldown can improve your sports performance.

Primary muscles worked:   Lattisimus Dorsi

Synergist Muscles:  Biceps, Forearms

Mechanics:  Compound

Equipment:  High positioned cable tower with thigh supports and long bar attachment

How to perform the exercise:  The athlete should sit on the seat of the latpulldown machine and set the thigh supports snugly against the thighs. The athlete will grip the longbar attachment with an overhand grip. The hand spacing for this exercise makes it different than the standard lat pulldown: the hands should be spaced roughly 6-12 inches past shoulder width on each side depending on the length of the long bar and length of the athlete's arms. A wider grip on the bar will allow the athlete to focus more on working the lats and less on the biceps. Once the correct grip is obtained, the athlete will bring the bar below the chin by retracting the shoulder blades and allowing bending at the elbows bringing them down to the side of the body. After the weight has been lowered the chin, the athlete must return the arms to full extension before completing the next rep.

Spotting the exercise:  The spotter should stand behind the athlete and may help the lifter if he / she struggles by applying downward force on the longbar attachment. The spotter should also make sure the athlete is retracting the shoulder blades for proper muscular recruitment during the lift.

Sport specific application:  The wide grip lat pulldown is an excellent exercise for improving back strength.  By changing the grip to a wider hand placement, more stress is placed on the lats to pickup the workload.  This movement can most readily be seen in gymnastics during events such at the rings, uneven bars, and high bar.