Behind The Neck Pulldown

Behind The Neck Pulldown

Exercise Summary
Primary Muscle(s) Lats
Secondary Muscle(s) Biceps, Middle Back
Equipment Cable
Emphasis Compound
Type Pull

Behind The Neck Pulldown Instructions

  • Attach the appropriate handle to the cable machine.
  • Be seated facing away from the machine.
  • Grip the attachment wider than shoulder-width with a pronated hand position.
    • This allows you to create torque in your lats so they control the movement. 
  • You want a neutral spine with your eyes fixated straight ahead. 
    • Ignore the notion to roll your neck forward.
  • At the start, you want the weight off the stack and your elbows slightly bent.
  • Initiate and control the movement by activating your lats and pulling the bar on a more vertical angle versus the traditional lat pulldown exercise.
    • Your arms are passive throughout the exercise.
  • Pull the attachment to the top of your head.
  • After a brief pause, allow to bar to track back to the starting position. Maintain tension on the lats during the eccentric phase.


  • Refrain from pulling the bar past your head.
    • This puts unnecessary stress on the neck and shoulders and can cause injury.
  • Focus on limiting the use of your biceps to pull the weight down. A wider than shoulder-width grip helps isolate the lats.
  • Don't let your chest cave inward as you fatigue. Maintain the strong posture you started with.
  • Don't wrap your thumbs around the attachment. This will help engage your lats more.
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