{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Wide-Grip Pulldown",
      "kind": "common"
    },
    {
      "text": "Lat Pulldown (Wide Grip)",
      "kind": "common"
    },
    {
      "text": "Cable Wide-Grip Lat Pulldown",
      "kind": "common"
    },
    {
      "text": "Jalón al pecho con agarre ancho",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "adduction",
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation",
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "vertical-pull",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "cable",
        "selectorized-machine",
        "plate-loaded-machine"
      ]
    ]
  },
  "external_ids": {
    "wger": "723,1702"
  },
  "id": "oec:wide-grip-lat-pulldown",
  "instructions": {
    "setup": [
      "Attach a long lat pulldown bar to the high pulley.",
      "Adjust the thigh pads so your legs are firmly secured with feet flat on the floor.",
      "Grip the bar with an overhand grip noticeably wider than shoulder width.",
      "Sit down, anchoring your thighs beneath the pad, with arms fully extended overhead and chest lifted."
    ],
    "steps": [
      "Depress your scapulae and pull the bar downward toward your upper chest by driving your elbows down and slightly back.",
      "Pause briefly as the bar reaches collarbone height, fully contracting your lats.",
      "Control the weight as you slowly return the bar to the overhead starting position, allowing your shoulder blades to upwardly rotate and stretch."
    ],
    "breathing": "Exhale as you pull the bar down toward your chest, and inhale as you return the bar overhead.",
    "cues": [
      "Drive your elbows into your back pockets.",
      "Lead with the chest proud.",
      "Control the stretch at the top."
    ],
    "common_faults": [
      {
        "fault": "Leaning excessively backward to swing the weight down.",
        "correction": "Maintain a slight, fixed torso lean of roughly 10 to 15 degrees and initiate with the back muscles rather than momentum."
      },
      {
        "fault": "Pulling the bar behind the neck.",
        "correction": "Pull the bar in front of your face to your upper chest to protect the shoulder joints and cervical spine."
      },
      {
        "fault": "Cutting the range of motion short at the top.",
        "correction": "Allow your arms to fully extend and your shoulder blades to elevate so the lats receive a complete stretch."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid using momentum or dropping the weight stack quickly, which can jar the shoulder joints."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Wide-Grip Lat Pulldown",
  "previous_ids": [
    "oec:wide-grip-pulldown",
    "oec:jal-n-al-pecho-con-agarre-ancho"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Wide-grip Pulldown",
        "url": "https://wger.de/en/exercise/723/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "tuckerm"
      },
      {
        "title": "wger: Jalón al pecho con agarre ancho",
        "url": "https://wger.de/en/exercise/1702/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Mariano_O"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-lat-pulldown"
    },
    {
      "type": "regression-of",
      "target": "oec:wide-grip-pull-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:wide-grip-pull-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "position": "seated"
  },
  "status": "active",
  "summary": "A seated vertical cable pull using a wide overhand grip to target the latissimus dorsi and upper back."
}