Behind The Neck Pulldown
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.