Lat Pulldown (Cable, Wide Grip)
The Wide Grip Cable Lat Pulldown is a vertical pulling exercise designed to build back width by targeting the latissimus dorsi. It utilizes a cable machine to mimic the pull-up motion, allowing for adjustable resistance and controlled muscle isolation.
Because back training requires managing fatigue across large muscle groups, our AI analyzes your RPE and load data to prevent volume burnout. By cross-referencing your sleep quality and HRV, the app can detect when your central nervous system is fatigued—often affecting pulling strength—and adjust your target weight or reps in real-time. This ensures you stimulate the lats effectively without compromising recovery or risking shoulder strain.
Form Cues
- Grip the bar wider than shoulder-width with palms facing forward.
- Depress your shoulder blades down before bending your elbows.
- Drive your elbows down towards your hips and back pockets.
- Pull the bar smoothly to your upper chest or collarbone.
- Control the weight all the way back up to full arm extension.
- Don't use momentum by swinging your torso back and forth.
- Don't pull the bar down behind your neck.
- Don't allow your shoulders to shrug up towards your ears.
- Don't let your elbows flare back excessively.
- Don't cut the movement short; extend arms fully at the top.
Common Mistakes
- Leaning back too far
- Shrugging shoulders up
- Pulling behind the head
- Using excessive momentum
- Incomplete range of motion
Muscles Worked
This exercise primarily targets the latissimus dorsi (lats) to develop a wider back and the coveted 'V-taper' physique. It also engages the biceps, rear deltoids, and rhomboids as secondary movers to assist in the vertical pulling action and scapular retraction.
Primary
Secondary
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