Wide-Grip Pulldown Behind The Neck

Technique

How to perform Wide-Grip Pulldown Behind The Neck

1. Attach the wide bar to the lat-pulldown station and adjust the thigh pad to secure your legs.
2. Sit with a wide overhand grip and your arms extended overhead.
3. Position yourself so the bar can pass behind your head while keeping your torso steady.
4. Bend the elbows down and outward as you lower the bar behind your head toward upper-shoulder level.
5. Use the range you can control in that position without forcing the bar against your neck.
6. Return the bar upward under control until the arms extend again.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.