HyperBody
Exercise library · Back

Behind-the-Neck Pulldown.

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

AdvancedCable Machine
Behind-the-Neck Pulldown
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats · Upper back
Secondary
Biceps
The play-by-play

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

What separates good from great

Pro cues.

  • Use a light load and full control

  • Only use if you have healthy shoulder mobility

  • Stop short if you feel shoulder strain