Behind-the-Neck Lat Pulldown

Body region

• Back

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis

Holds

• Infraspinatus
• Teres Minor
• Rectus Abdominis

Equipment

• Lat Pulldown Machine or Cable Station

Technique

1. Sit at a lat pulldown machine with the thighs secured under the pads.
2. Grip the bar wide, palms facing forward.
3. Lean your head slightly forward and pull the bar down behind the head to about ear level or the top of the neck.
4. Let the bar rise slowly until the arms are straight.

Cues

• Only use this variation with good shoulder mobility and no shoulder pain.
• Use a light weight and stop at the top of the neck; never force it lower.
• Pull the elbows down toward the sides of the body.

Common mistakes

• Jamming the neck forward to make room for the bar.
• Going heavy so the shoulders are forced into a risky position.
• Hitting the back of the head or neck with the bar.

Alternatives

• Lat Pulldown
• Pull-Up
• Wide Reverse-Grip Lat Pulldown