Lat Pulldown MachineScan
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Wide Grip Lat Pulldown

beginnerLatissimus Dorsi, Teres Major, Biceps, Rhomboids

The wide grip pulldown is the king of back-width exercises. It simulates a pull-up with adjustable resistance.

How to Perform

  1. 1Adjust thigh pad to secure your legs
  2. 2Grab the bar wider than shoulder width with overhand grip
  3. 3Lean back slightly (about 15 degrees)
  4. 4Pull the bar down to your upper chest
  5. 5Squeeze your shoulder blades together at the bottom
  6. 6Slowly return the bar up with control

🫁 Breathing

Exhale as you pull the bar down. Inhale as you release it up.

Sets & Reps

3 sets × 12-15 reps

Rest: 90 sec

📏 Height Adjustment

shortThigh pad at setting 2-3
mediumThigh pad at setting 4-5
tallThigh pad at setting 6-7

✅ Do's

  • ✓Drive your elbows down and back
  • ✓Squeeze your lats at the bottom of each rep
  • ✓Keep your chest up and proud throughout
  • ✓Use full range of motion

❌ Don'ts

  • ✗Don't pull the bar behind your neck (injury risk)
  • ✗Don't swing your body — use strict form
  • ✗Don't use too heavy weight and cheat
  • ✗Don't grip too tight — your back won't engage

⚠️ Safety Warnings

• Avoid behind-the-neck pulling if you have shoulder issues

• Reduce weight if you feel bicep tendon strain

🎯 Benefits

  • →Builds the V-taper back width
  • →Excellent pull-up progression exercise
  • →Easy to adjust intensity with weight stack