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Exercise Lab

Wide-Grip Lat Pulldowns

View Instructions

Equipment

  • Lat-Pulldown Machine

Muscle Groups

  • Back

Purposes

  • Latissimus dorsi ("Wing" muscles) strength

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Description

  • Start with your hands near the ends of the bar, arms straight and palms facing forward.
  • Pull the bar straight down under your chin, toward the top of your chest.
  • Keep your chest up and your elbows out to the side.
  • Return slowly to the top, with your arms straight again.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Pulling the bar down past the upper chest
  • Pulling the elbows too far behind the body instead of straight back and down
  • Dropping the chest down
  • Leaning back excessively
  • Shrugging the shoulders up as you pull down