Lat Pulldown (Wide Grip)
How-To Guide & Brutal Variations
The best vertical pull for building a wide, thick back. Perfect when pull-ups aren’t there yet.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Lat Pulldown (Wide Grip) | 4 | 8–10 | Inverted Rows | Band Pulldowns | Weighted Pull-Ups |
Lat Pulldown – Primary Instructions
- 0) Wide grip, thumbs on top or false grip.
- 1) Chest proud, slight lean back.
- 2) Pull bar to upper chest, elbows down and back.
- 3) 4-second eccentric on every rep.
If too hard right now: Use lighter band or assisted machine.
Spartan Mode: Add weight or slow negative to 6 seconds.
Pro Tip: Think “pull elbows to hips” — not “pull bar to chest” → Wide Lat Bar
[Shop Recommended Gear →]Get All 6 Printable Workout Sheets + Tracker – $17 →