Wide Grip Pulldown Exercise Guide & Video

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Wide Grip Pulldown

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Use a long bar and grip it with an overhand grip just outside the bend in the bar. Secure your knees under the pad. Have your knees bent at a 90 degree angle.

Step 2. Lean back slightly at the waist and pull the bar down until it touches your chest.

Step 3. Return the bar to the starting position. Do not lean back forward until you are finished with your last rep. Do not sway during the motion. Only your arms and upper back should move.


The wide grip pulldown works to build size and strength in the outer part of the upper lats. It is a good exercise for those who can not do wide grip pull ups. It can also be used as an alternate to wide grip pull ups. This exercise also allows the user to do much more than body weight while putting less pressure on the joints. When performing the exercise, it is important to keep you back straight and not to sway with the weight. This allows the lats to remain isolated and get the best workout.

Wide Grip Pulldown 4
Wide Grip Pulldown 3

Updated: April 1st, 2015