Wide Pulldown

Muscle Groups Involved

Lats - Primary
Lower Trapezius - Primary
Biceps - Primary

Highlights

Keep a neutral spine during the entire movement.
Pull the bar to anywhere from your collarbones to the bottom of your sternum depending on your goals.
Think of your hands as hooks as you push your elbows into your back pockets.
Keep your chest high and proud.
Maintain neutral wrists the whole time.

Description

The Wide Pulldown targets the largest muscles in your back, your latissimus dorsi. This exercise has all of the benefits of a wide pull up but is scalable to any ability level. Start in a seated po

The Wide Pulldown targets the largest muscles in your back, your latissimus dorsi. This exercise has all of the benefits of a wide pull up but is scalable to any ability level. Start in a seated position. Take a wide grip on the bar, curling the bar from your fingertips into your palm. Brace your core and pull the bar to your chest. Be sure to push your elbows down and back instead of pulling your hands to your sides. Pause briefly at the bottom and squeeze your back muscles. Return the bar to the top under control.

Common Mistakes

Be sure to push your elbows into your back pockets instead of pulling the b

Be sure to push your elbows into your back pockets instead of pulling the bar to your torso. Do not cheat by using momentum. Maintain a neutral or slightly arched back - do not allow your spine to flex as you pull the bar down.

Pro Tips

The lower you pull the bar to your torso (collar bone vs mid chest vs diaph

The lower you pull the bar to your torso (collar bone vs mid chest vs diaphragm), the lower the fibers you will bias. If you want more development at the bottom of your lats, pull the bar lower on your torso and lean back slightly more. If you want more development in the upper portions of your lats, maintain and upright posture and pull the bar to your collarbones.

Purpose

This exercise has been a standard for decades because it emphasizes the V-T

This exercise has been a standard for decades because it emphasizes the V-Taper by creating the illusion of width to your frame. Well developed lats can even be seen from the front.

Form

The bar should touch anywhere from your collarbones to the bottom of your s

The bar should touch anywhere from your collarbones to the bottom of your sternum depending on your goals.