Library / Lats
Wide-Grip Lat Pulldown
Cable · Vertical Pull · Compound
Lats Upper BackBicepsRear Deltoid Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lats
- Secondary muscles
- Upper Back, Biceps, Rear Deltoid
- Equipment
- Cable
- Movement pattern
- Vertical Pull (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Anchor your thighs securely under the knee pad and grip the bar outside shoulder width.
- Lean back roughly 10 to 15 degrees and keep your chest elevated.
- Pull the bar down to your upper chest by driving your elbows toward your pockets.
- Allow your shoulder blades to stretch upward at the top while keeping your torso still.
Joint & safety considerations
No specific joint contraindications are flagged for Wide-Grip Lat Pulldown. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Assisted Parallel Close Grip Pull Up | Machine swap | Machine |
| Assisted Pull-Up Machine | Machine swap | Machine |
| Band Assisted Pull Up | Machine swap | Machine |
| Butterfly Pull-Up | Bodyweight swap | Bodyweight |
| Jumping Pull Up | Bodyweight swap | Bodyweight |
| Lever Cross Lat Pulldown | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.