Video
Instructions
- Sit on the cable machine with thighs secured under the pads.
- Grip the bar with a wide overhand grip, wider than shoulder-width.
- Keep chest up and back straight as you lean slightly forward.
- Pull the bar down behind your neck in a controlled motion.
- Squeeze shoulder blades together at the bottom.
- Slowly return the bar to the starting position with arms extended.
Technical tips
- Avoid excessive leaning or arching of the back.
- Do not jerk the bar; maintain a smooth, controlled motion.
- Keep elbows pointed down and close to the body line.
- Engage core muscles for stability.
Breathing tips
- Inhale as you let the bar rise back up.
- Exhale as you pull the bar down behind your neck.
Restrizioni mediche
- Shoulder impingement or rotator cuff injuries
- Cervical spine issues
- Chronic upper back or shoulder instability
Descrizione
The Wide-Grip Pulldown Behind the Neck is a cable-based strength training exercise designed to target the back muscles, particularly emphasizing latissimus dorsi activation. By pulling the bar behind the head with a wide overhand grip, the exercise places unique stress on the upper back, traps, and rear deltoids while also engaging the biceps and forearms as secondary movers. This variation is often performed by intermediate and advanced lifters seeking to develop back width and upper-body strength. The exercise requires proper form to ensure both effectiveness and safety. Maintaining an upright torso, controlled motion, and avoiding excessive load are essential to reduce shoulder strain. Unlike the front pulldown, this variation forces the body into a more externally rotated shoulder position, which increases the range of motion but can also heighten the risk of joint stress if not executed correctly. When incorporated into a training program, the Wide-Grip Pulldown Behind the Neck can help improve upper back strength, enhance posture, and contribute to the development of a broader, V-shaped back. It is best utilized as an accessory movement rather than a primary lift, complementing other back exercises such as pull-ups and rows. For athletes and bodybuilders, it provides an additional tool to diversify back training and stimulate muscle growth from a slightly different angle.
What muscles do wide-grip pulldowns behind the neck work?
Wide-grip pulldowns behind the neck primarily work the lats, traps, and rear deltoids while also engaging the biceps and forearms.
Is the behind the neck pulldown safe for shoulders?
Behind the neck pulldowns can put stress on the shoulders if performed incorrectly. Using controlled form and avoiding excessive weight helps reduce injury risk.
How is the behind the neck pulldown different from the front pulldown?
The behind the neck pulldown places the shoulders in more external rotation, emphasizing the upper back and traps, while the front pulldown is generally safer and more shoulder-friendly.
Should beginners do wide-grip pulldowns behind the neck?
This exercise is not recommended for beginners due to higher technical demands and shoulder stress. Beginners should start with the standard lat pulldown to the front.
What equipment do I need for behind the neck pulldowns?
You need a cable machine with a high pulley and a wide-grip bar attachment to perform behind the neck pulldowns effectively.