How to perform the Wide Grip Pulldown
- 1Sit on the pulldown machine, adjust the thigh pad so your legs are snug, grab the bar with a wide overhand grip, and sit tall with your chest up and shoulders relaxed away from your ears. Lean back just slightly, plant your feet on the floor, and brace your abs like you’re about to be lightly poked in the stomach.
- 2Pull the bar down toward your upper chest, leading with your elbows and squeezing your shoulder blades down and together as you breathe out. Pause for a moment at the bottom, then slowly let the bar rise back up under control as you breathe in, keeping your shoulders from shrugging up toward your ears.
Coach tips
- Think about driving your elbows down toward your sides instead of just pulling with your hands to really feel it in your back instead of your arms.
- Keep your chest lifted and only lean back a little so you don’t turn it into a swinging motion or strain your lower back.
- Use a smooth, controlled tempo—no jerking or using momentum—so your back muscles do the work and your shoulders stay safe.
Lat Pulldown strength standards
How much should you lat pulldown? Standards are expressed as a multiple of your bodyweight (1RM). Example thresholds are shown for an 80 kg man and a 65 kg woman.
| Level | Men | @ 80 kg | Women | @ 65 kg |
|---|---|---|---|---|
| Beginner | 0.5x BW | 40 kg | 0.3x BW | 20 kg |
| Novice | 0.7x BW | 55 kg | 0.45x BW | 30 kg |
| Intermediate | 0.95x BW | 75 kg | 0.6x BW | 40 kg |
| Advanced | 1.25x BW | 100 kg | 0.8x BW | 52.5 kg |
| Elite | 1.6x BW | 127.5 kg | 1.05x BW | 67.5 kg |
Train lats smarter
One rep, one set. Hypro turns the Wide Grip Pulldown into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Wide Grip Pulldown weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much lats you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Wide Grip Pulldown fits right into proven hypertrophy and strength templates.
For optimal lats hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
