Wide-Grip Pulldown Behind The Neck
A intermediate strength exercise for the lats, done with a cable.
How to do the Wide-Grip Pulldown Behind The Neck
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.
- As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
- After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
- Repeat this motion for the prescribed amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Wide-Grip Pulldown Behind The Neck
Elevated Cable RowsCable · Intermediate
Full Range-Of-Motion Lat PulldownCable · Intermediate
V-Bar PulldownCable · Intermediate
Close-Grip Front Lat PulldownCable · Beginner
Kneeling High Pulley RowCable · Beginner
Kneeling Single-Arm High Pulley RowCable · Beginner
One Arm Lat PulldownCable · Beginner
Shotgun RowCable · Beginner
Questions
What muscles does the Wide-Grip Pulldown Behind The Neck work?
Mainly the lats, with the biceps, upper back and shoulders helping.
Is the Wide-Grip Pulldown Behind The Neck good for beginners?
It's rated intermediate. Beginners can build up to it with Close-Grip Front Lat Pulldown first.
What can I do instead of the Wide-Grip Pulldown Behind The Neck?
Good alternatives that train the lats: Elevated Cable Rows, Full Range-Of-Motion Lat Pulldown, V-Bar Pulldown or Close-Grip Front Lat Pulldown.
How many sets and reps of the Wide-Grip Pulldown Behind The Neck should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).