Back · Pulldown and pull-up
One-Cable Wide-Grip Lat Pulldown
The One-Cable Wide-Grip Lat Pulldown mainly trains your lats. Also working: biceps and upper back.
One cable
Lat bar (one cable)
Stable
How to do it
- Kneel under the pulley, grab the bar wide, arms long
- Chest up, lean back slightly, shoulders away from your ears
- Pull the bar to your upper chest, elbows down toward your hips
- Extend slowly and take the stretch at the top
Coach’s tip
The classic lat pulldown on a single tower. Knees right under the pulley, so the cable pulls straight down and the bar doesn’t swing. If the weight lifts you up, hook your feet under the frame. It works just as well sitting on a stool.
Setup
Pulley
Pulley at the top, bar clipped in at the center
Grip
Lat bar, overhand grip, a little wider than shoulder width
Load
One cable
You need
Lat bar (one cable)
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (pulldown and pull-up). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the One-Cable Wide-Grip Lat Pulldown work?
Mainly the lats. The biceps and upper back help.
How do I set up the cable machine for the One-Cable Wide-Grip Lat Pulldown?
Pulley: Pulley at the top, bar clipped in at the center. Grip: Lat bar, overhand grip, a little wider than shoulder width. You also need: Lat bar (one cable).
What can I do instead of the One-Cable Wide-Grip Lat Pulldown?
For the same movement: Pull-Up, Band-Assisted Pull-Up and Kneeling Wide-Grip Lat Pulldown. In DCFT you swap with one tap.
DCFT
The One-Cable Wide-Grip Lat Pulldown in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.