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Cable Wide-Grip Lat Pulldown

Cable Wide-Grip Lat Pulldown

The Cable Wide-Grip Lat Pulldown is a highly effective compound exercise that targets the muscles in your back, specifically the latissimus dorsi, or lats. This exercise is commonly performed using a cable machine, which allows for adjustable resistance and precise muscle targeting. By grasping the wide-grip attachment on the cable machine and pulling it down towards your chest, you engage your lats to execute the movement. Not only does this exercise strengthen your back, but also works your biceps, forearms, and shoulders, making it a fantastic choice for overall upper body development. In addition to building strength, the Cable Wide-Grip Lat Pulldown helps improve posture and stability. Strengthening your back muscles can counteract the effects of prolonged sitting and hunching over electronic devices, leading to better spinal alignment and reduced risk of injury. It's important to note that proper form is crucial when performing the Cable Wide-Grip Lat Pulldown. Focus on maintaining a straight back and pulling the weight down by retracting your scapulae (shoulder blades) rather than relying solely on your arm strength. Slow and controlled movements, along with a full range of motion, will optimize the benefits and minimize the risk of injury.


  • Sit on the lat pulldown machine and position the thigh pad so that your thighs are firmly pressed against it.
  • Adjust the weight stack to the desired resistance.
  • Grab the wide-grip handles on the cable with your palms facing forward.
  • Keep your back straight and your chest up.
  • Slowly pull the handles down towards your upper chest while keeping your elbows and shoulders down.
  • Squeeze your back muscles and pause for a moment at the bottom of the movement.
  • Return the handles to the starting position in a controlled manner, allowing your lats to stretch.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a weight that challenges you, but allows you to maintain proper form throughout the exercise.
  • Engage your latissimus dorsi muscles by pulling your shoulder blades down and back.
  • Keep your core engaged and maintain a slight arch in your lower back to protect your spine.
  • Focus on pulling the bar down towards your upper chest, squeezing your shoulder blades together at the bottom of the exercise.
  • Control the movement and avoid using momentum to generate the pull.
  • Breathe out as you pull the bar down and breathe in as you slowly release it back up.
  • Experiment with different grip widths to target different areas of your back.
  • Perform the exercise in a slow and controlled manner to maximize muscle engagement.
  • Gradually increase the weight as you get stronger and more comfortable with the movement.
  • Ensure you warm up properly before starting the exercise to prevent injury.

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