What Muscle Can Build With Wide Grip Lat Pulldown Workout?

To get the bigger and wider back muscles, it is highly recommended to do the wide grip lat pulldowns exercise. The lats muscle consists of the bigger upper body muscles. Primarily, the wide grip pulldown works the latissimus dorsi muscle which is well known as the lat.

In addition to that, other muscles include biceps, brachialis, and many other muscles that are mentioned in the following paragraphs. The article also discusses different lat pulldown variations such as close grip lat pulldown. There are also alternative exercises such as dual pulley pulldown, dumbbell wide grip pulldown, and more.

Wide Grip Lat Pulldown Alternative.

The wide grip lat pulldown exercise primarily targets latissimus dorsi muscle that is also known as the lats. The lats are located at the upper body of your back.  In addition to that this exercise also works the posterior deltoids, traps, pecs and other upper body muscles.

Therefore, if you want an alternative to a wide grip lat pulldown, you should do exercises that also work similar muscles. There don’t look any further than the exercises below;

Dual Pulley Pulldowns.

This exercise primarily targets the lats. In addition to that, it also works with the scapula and the arm muscles. It is good at isolating your lats and working them perfectly. To do the exercise; follow the instructions below;

1. Start by setting the pulley in a high position to make your lats contract when exercising.
2. Then grasp the handles and stand in the middle of them.
3. Pull the handles down to your lats position. Pause for a second and squeeze your lats muscles.
4. Return the handles to the starting position.
5. Repeat the moves as much as you can.

Wide Grip Lat Pulldown With Dumbbells.

This is an alternative exercise that you can do in place of the wide grip pulldown exercise. If you don’t have the machine or you want to take a break from using the machine, you can try this alternative. This wide grip lat pull-down without a machine works the lats, shoulders, arms, and back muscles.

To do the dumbbells wide grip pulldown properly, follow the instructions below;

1. Holding a pair of dumbbells in your hands, stand with your feet at hip-width distance apart.
2. Keep your elbows slightly bent with your arms hanging by your body.
3. Then lift eh weight up until they are over your head but don’t let your arms be fully stretched.
4. Return the arms to the starting position.
5. Repeat the moves as much as you can.

Straight Arm Scapula Pulldown.

The straight arm scapula pulldown is ideally good for working your lats, traps, and scapula muscles. In addition to that, it also increases the size of your back muscles. Besides those benefits, this workout improves the size of your upper body muscles. Therefore, if you want to have that ‘V’ look on your upper body, follow the instructions below to do the straight arm scapula pulldown properly.

1. Start by sitting at the pulldown pulley machine.
2. Then grasp the bar with an overhand grip and keep your hands at shoulder width apart distance.
3. Then lean backward to keep your chest up.
4. Pull down the bar to your chest height.
5. Return the bar up in a slow motion to the starting position.
6. Repeat as much as you can.

Single Arm Bench Row.

This is another exercise that you can do in place of the wide grip pulldown exercise. The single arm bench row is good at strengthening the lats muscles as well as the traps. In addition to that, it also works your arm muscles. To do the exercise, follow the steps below;

1. Set the bench on stable ground.
2. Then put the left knee on the bench and balance your body by putting the left hand on the bench also.
3. Keep your right foot on the ground and make sure you are properly balanced.
4. Grasp a dumbbell with your right hand and let your arm hang towards the floor.
5. Then pull the dumbbell towards your chest. Pause for a second and squeeze your muscles.
6. Return the dumbbell down towards the floor.
7. Repeat the move as much as you can.

Wide Grip Lat Pulldown Muscles Worked.

The wide grip lat pull-down primarily works the lats. In addition to that, it also works the rhomboids, posterior deltoids, biceps brachii, pectoralis minor, and many other muscles.

1. Latissimus Dorsi (lats).

The lats keep the shoulders stable. In addition to that, the lats are also responsible for Therefore; exercising the lats muscle is responsible for the adductions and extension movements. Therefore, exercising the lats keep your upper body parts moving freely without injury risks.

2. Posterior Deltoids.

The posterior deltoids are shoulder muscles. This muscle is found on the back of your shoulders. Its functions are to assist the rotation and extension of the upper arm. More so, the deltoid muscles assist the lats to move the shoulders.

3. Biceps Branchii.

The biceps brachii is responsible for flexing the forearm.

4. Rhomboids.

The rhomboids muscles are important for stabilizing the shoulder movements.

5. Brachialis.

This muscle is good for flexing the forearm at the elbow. Therefore, keeping it in good shape makes it easy to move your arms without strains.

6. Teres Major.

This muscle works hand in hand with the lats. It helps the lats to move humerus up and down.

Wide Grip Lat Pulldown At Home.

If you want to do a wide grip lat pulldown without a machine, you can take advantage of the resistance band. You can use the band at home to do the exercise. Therefore, this is Follow the instructions below to do the wide grip lat pulldown with bands;

1. Secure the door anchor on top of the door and make sure that the door is locked to avoid distractions.
2. Then hook the resistance band to the door anchor.
3. Grasp the handles of the resistance band and step back. Keep your palms facing down.
4. Kneel down with your left knee and then position your right foot in front of the left leg knee. The right leg must be bent at the knee to form a 90-degree angle. Your arms must be fully stretched towards the door.
5. Pull down with your elbows going down and backward.
6. Return the arms to the starting position.
7. Repeat as much as you can.

Close Grip Lat Pulldown.

The close grip pulldown primarily works the lats. Then other muscles that get engaged as you pulldown include the biceps brachii, rhomboids, traps, posterior deltoids, brachioradialis, and more. To do the exercise, follow the steps below;

1. Start by attaching the close grip handle to the lat pulldown machine. Select the weight that you are comfortable with.
2. Then sit on the machine and grab the bar with your hands facing in.
3. Keep your back straight and pull down the attachment until your hands reach your chest.
4. Return the hands to the starting position.
5. Repeat as much as you can.

Wide Grip Lat Pulldown Bar.

As you do the lat pulldown variations, you use different attachments, depending on the exercise that you are doing. This means that there are various attachments.

When you are doing a wide grip pulldown, you use a bar that gives your hands a room to do a grip wider than shoulder-width distance. Therefore, when you are doing a close grip, you also attach a bar that allows you that.

In addition to that, the bars also come in different shapes. Some bars are straight while others have a V-shape. Other bars have D-handles. Such bars with D-handles give you a neutral grip when you are exercising.

When it comes to additional features, some bars are padded to give you comfort when you are exercising. Therefore, when choosing a bar, you should consider the shape, length, handles, and other additional features.

Narrow Grip Lat Pulldown.

This exercise strengthens the back muscles. The narrow grip lat pulldown isolates the lats muscles. Additionally, other muscles that you work include the shoulders and abs. To do the exercise follow; the instructions below;

1. Start by attaching the bar and then choose a weight that you are comfortable with.
2. Sit on the lat pulldown cable machine.
3. Grasp the bar with your hands slightly closer than the shoulder width apart.
4. Then lower the bar towards your chest. Pause for a second in that position.
5. Return the bar up to the starting position.
6. Repeat the movement as much as you can.

Close Grip Lat Pulldown Vs Wide Grip.

As you develop your lat, you might be left wondering and confused. Both exercises target the lats, but they work them differently. If you want to have wider lats, you should go for the wide grip. The close grip is good for strengthening your lats but no for widening them.

Final Words

In conclusion, the above exercises have stressed the point that the lat pulldown exercises are ideally for strengthening the lats. The wide grip lat pulldown primarily targets the latissimus dorsi muscle which is also known as the lats.

Besides that, other muscles that you can work when doing the wide grip exercise include the biceps, brachialis, traps, rhomboids, and many other muscles. You can do any variation that you are comfortable with such as narrow grip lat pulldown, wide grip front lat pulldown, close grip lat pulldown, and many others.

Which lat pulldown variation do you prefer and why? Share your experiences below.