Library / Lats
Wide-Grip Lat Pulldown
Cable · Vertical Pull · Compound
Lats Upper BackBicepsRear Deltoid
Default prescription & biomechanics
- Primary muscles
- Lats
- Secondary muscles
- Upper Back, Biceps, Rear Deltoid
- Equipment
- Cable
- Movement pattern
- Vertical Pull (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Anchor your thighs securely under the knee pad and grip the bar outside shoulder width.
- Lean back roughly 10 to 15 degrees and keep your chest elevated.
- Pull the bar down to your upper chest by driving your elbows toward your pockets.
- Allow your shoulder blades to stretch upward at the top while keeping your torso still.
Joint & safety considerations
No specific joint contraindications are flagged for Wide-Grip Lat Pulldown. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
From the RepLogic biomechanical library (177 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.