Wide Grip Lat Pull Down.

Make every rep count.

1. 01

   Set the wide bar on the lat pulldown and sit with your thighs secured under the pads. Keep your chest tall and core braced.

2. 02

   Grab the bar as wide as comfortable with a pronated (overhand) grip. Start with arms fully extended and shoulders relaxed (not shrugged).

3. 03

   Begin by pulling your shoulder blades down (think “shoulders in your back pockets”), then drive your elbows down and slightly back as you pull the bar toward your upper chest.

4. 04

   Stop when your elbows are roughly in line with your torso—avoid leaning way back or yanking the bar.

5. 05

   Control the return: let the bar rise slowly until your arms are straight again, keeping tension in your lats and your shoulders down.

6. 06

   Repeat for your target reps with smooth, steady tempo.