Wide-Grip Pulldown Behind The Neck
Muscles worked
Instructions
- 1Sit 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.
- 2Grab 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.
- 3As 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.
- 4As 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.
- 5After 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.
- 6Repeat this motion for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Wide-Grip Pulldown Behind The Neck
The wide-grip pulldown behind the neck is a variation of the classic lat pulldown where the bar descends behind the neck rather than in front of the face. This version emphasizes back width, but requires good shoulder mobility to perform safely. The wide grip spaces the hands well beyond shoulder width, slightly reducing range of motion while emphasizing the upper and outer back. Because of the increased shoulder risk for lifters with limited mobility, this movement is generally reserved for experienced trainees already comfortable with the classic front lat pulldown.
check_circleBenefits
- check_circleEmphasizes back width development for the lats
- check_circleTargets the upper back and traps as a complement
- check_circleOffers a useful variation for experienced lifters
- check_circleStrengthens torso stability in the pulling position
lightbulbExecution tips
- lightbulbOnly use this variation if you have good shoulder mobility
- lightbulbLower the bar smoothly, without jerking it toward the neck
- lightbulbKeep the upper torso stable, only the arms should move
- lightbulbChoose a moderate load to prioritize control
- lightbulbStop immediately if you feel shoulder discomfort or pain
warningCommon mistakes
- warningForcing the bar behind the neck without adequate mobility
- warningPulling the bar with the forearms instead of the back
- warningUsing too heavy a load that compromises posture
- warningLeaning the head too far forward to compensate
helpFrequently asked questions
Is this riskier than the front lat pulldown?expand_more
Yes, it demands more shoulder mobility and can be uncomfortable or risky for lifters with limited mobility; the front pulldown is generally safer.
Should I avoid this entirely if unsure?expand_more
If you feel any shoulder discomfort, stick with the classic front lat pulldown, which is just as effective for the back.
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