All Exercises
Vertical Pull · Compound
Wide-Grip Pulldown
Targets Lats with an optimal working range of 8–15 reps.
Primary Muscles
Lats
Secondary: Upper Back
Typical Rep Range
8–15 reps
Back Dominant
Equipment Tier
Full Gym Access
Cable Machine
Movement Profile
Beginner · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Wide-Grip Pulldown:
- 1 Grip bar 1.5 times shoulder width
- 2 Lead pull with elbows angling downward and in
- 3 Touch bar to upper chest and squeeze lats
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Swinging torso backward to move load
- ✕ Shrugging shoulders into ears at bottom
Substitutions & Variations
Similar Exercises to Wide-Grip Pulldown
Vertical Pull Full Gym Access
Lat Pulldown
Lats · 8–15 reps
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Vertical Pull Dumbbells & Bands
Assisted Pull-Up
Lats · 6–12 reps
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Vertical Pull Dumbbells & Bands
Chin-Up
Lats, Biceps · 5–15 reps
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Vertical Pull Dumbbells & Bands
Muscle-Up
Lats, Chest, Triceps · 1–5 reps
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Vertical Pull Dumbbells & Bands
Neutral-Grip Pull-Up
Lats, Biceps · 5–12 reps
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Vertical Pull Dumbbells & Bands
Pull-Up
Lats · 3–15 reps
View form cues