Wide Grip Rear Pulldowns

Exercise Tips

  • Control the bar- do not let it control your arms

Wide Grip Rear Pulldowns

This exercise targets your back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Latissimus Dorsi (Lats), Middle Back, Biceps


1 Day a Week to
3 Days a Week


Lat Pulldown Machine

Cardiovascular Benefit


Muscle Group: Latissimus Dorsi (Lats), Middle Back, Biceps

Equipment: Lat Pulldown Machine

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Position yourself on the lat pulldown machine and grab the bar with an overhand grip. Your hands should be almost at the ends of the bar and your back should be straight.

  1. 1 Exhaling, slowly pull the bar down behind your neck, just touching your shoulders. Pinch your shoulder blades together while doing this.
  2. 2 Inhale and slowly raise the bar back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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