How to Do Lat Pull Down Wide Grip

Lat Pull Down Wide Grip is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Lat Pull Down Wide Grip

  1. 01Sit at the machine and secure the thighs under the pads with feet flat on the floor.
  2. 02Grasp the long bar with a wide overhand grip and lean the torso back approximately ten degrees.
  3. 03Depress the shoulder blades and pull the bar toward the upper chest by driving the elbows down.
  4. 04Pause when the bar reaches chin height and squeeze the back muscles.
  5. 05Return the bar slowly until the arms are fully extended and the lats are stretched.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lat Pull Down Wide Grip

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on pulling the elbows toward the back pockets rather than pulling the bar down with the forearms.

Same coaching engine used inside the A90 app

05 / FAQ

Lat Pull Down Wide Grip questions

What muscles does Lat Pull Down Wide Grip work?

Lat Pull Down Wide Grip is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Lat Pull Down Wide Grip correctly?

Sit at the machine and secure the thighs under the pads with feet flat on the floor. Grasp the long bar with a wide overhand grip and lean the torso back approximately ten degrees. Depress the shoulder blades and pull the bar toward the upper chest by driving the elbows down. Pause when the bar reaches chin height and squeeze the back muscles. Return the bar slowly until the arms are fully extended and the lats are stretched.

What is the A90 coach tip for Lat Pull Down Wide Grip?

Focus on pulling the elbows toward the back pockets rather than pulling the bar down with the forearms.

Is Lat Pull Down Wide Grip suitable for beginners?

Lat Pull Down Wide Grip is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Lat Pull Down Wide Grip?

No. Lat Pull Down Wide Grip is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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