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How to Do Wide Grip Pull Down — Form, Muscles & Tips

Learn how to do the Wide Grip Pull Down: step-by-step form, muscles worked, cable machine setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Sit at a lat pulldown machine and adjust the thigh pad to secure your legs.
  2. Grip the wide bar with a wide overhand grip, hands significantly wider than shoulder-width.
  3. Lean back slightly, keeping your chest up and core engaged.
  4. Pull the bar down toward your upper chest by driving your elbows down and back.
  5. Squeeze your lats at the bottom of the movement.
  6. Slowly return the bar to the starting position with arms fully extended, feeling a stretch in the lats.
  7. Repeat for the desired number of repetitions.