Cable Wide-Grip Lat Pulldown
- Músculo objetivo
- Latissimus Dorsi
- Músculos sinergistas
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Levator Scapulae, Teres Major, Teres Minor
- Equipamiento
- Cable
- Parte del cuerpo
- Back
- Tipo
- Strength
The cable wide-grip lat pulldown is a back-building pull exercise that primarily targets the latissimus dorsi, with help from the biceps, brachialis, brachioradialis, rear deltoids, and the upper-back muscles (teres major and minor, infraspinatus, levator scapulae). The wide grip emphasizes the lats and upper back, making it a staple for building width and a strong vertical pull.
Cómo hacer el Cable Wide-Grip Lat Pulldown
- 1Attach a long bar to the high cable pulley and set the thigh pad so your legs are anchored snugly against it.
- 2Grip the bar wider than shoulder-width with an overhand (pronated) grip, thumbs wrapped around the bar.
- 3Sit down with your legs under the pad, arms fully extended overhead, and feel a slight stretch in your lats.
- 4Set your chest tall and lean back only slightly (about 10–15°) from vertical.
- 5Pull your shoulder blades down and back, then drive your elbows down toward your ribs to bring the bar to your upper chest.
- 6Squeeze your lats hard at the bottom with the bar just below your collarbone, keeping your wrists straight.
- 7Control the bar back up until your arms are fully extended and your shoulder blades rotate upward again.
- 8Complete your reps, then let the bar return to the top under control before standing up.
Consejos de técnica
- Lead the pull with your elbows, not your hands, to keep tension on the lats instead of the arms.
- Depress your shoulder blades first, then pull — this engages the lats before the biceps take over.
- Keep the movement smooth and avoid jerking; control the bar on the way up just as much as the way down.
- Pull the bar to your upper chest, not behind your neck, to protect your shoulders and rotator cuff.
Errores comunes
- Leaning back excessively and using momentum, which turns the lift into a row and removes tension from the lats.
- Pulling the bar behind the neck, which strains the shoulder joint and rotator cuff with little added benefit.
- Gripping too wide, which shortens the range of motion and limits how hard you can contract the lats.
- Curling the wrists or yanking with the arms, which shifts the work onto the biceps and forearms instead of the back.
Preguntas frecuentes
What muscles does the cable wide-grip lat pulldown work?
It primarily works the latissimus dorsi, with the biceps, brachialis, brachioradialis, rear deltoids, teres major and minor, infraspinatus, and levator scapulae assisting as synergists.
How wide should my grip be?
Set your hands wider than shoulder-width, but not so wide that you can't pull the bar all the way to your chest. A grip that's too wide cuts the range of motion and reduces lat activation.
Should I pull the bar in front of or behind my neck?
Always pull to the front, bringing the bar to your upper chest. Behind-the-neck pulldowns place the shoulders in a vulnerable position and offer no extra benefit.
Is the cable wide-grip lat pulldown good for beginners?
Yes. The cable provides a stable, guided path, making it an accessible way to build pulling strength and lat width before progressing to pull-ups.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps with controlled tempo works well for building back size and strength.
