Behind-the-Neck Pulldown.

How to do it.

1. Step 01

   Sit at the pulldown with a wide bar

2. Step 02

   Grip wider than shoulder width

3. Step 03

   Tilt the head slightly forward

4. Step 04

   Pull the bar to the base of the neck

5. Step 05

   Squeeze the upper back at the bottom

6. Step 06

   Return slowly to a full stretch

Pro cues.

• Use a light load and full control

• Only use if you have healthy shoulder mobility

• Stop short if you feel shoulder strain

Questions, answered.

What is the Behind-the-Neck Pulldown?

Lat pulldown to the back of the neck that biases the upper back.

What muscles does the Behind-the-Neck Pulldown work?

The Behind-the-Neck Pulldown primarily works your lats and upper back. It also recruits your biceps as secondary movers.

What equipment do I need for the Behind-the-Neck Pulldown?

You need a cable machine to perform the Behind-the-Neck Pulldown.

How many sets and reps should I do for the Behind-the-Neck Pulldown?

A typical prescription for the Behind-the-Neck Pulldown is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Behind-the-Neck Pulldown good for beginners?

The Behind-the-Neck Pulldown is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.