Wide-Grip Pulldown Behind The Neck
The Wide-Grip Pulldown Behind The Neck is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps and middle back and shoulders assist as stabilizers throughout the range of motion.
How to Wide-Grip Pulldown Behind The Neck
- 1
Sit 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.
- 2
Grab 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.
- 3
As 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.
- 4
As 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.
- 5
After 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.
- 6
Repeat this motion for the prescribed amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Wide-Grip Pulldown Behind The Neck work?
The Wide-Grip Pulldown Behind The Neck primarily works the Lats. Secondary muscles include the Biceps, Middle Back, Shoulders, which assist during the movement.
Is the Wide-Grip Pulldown Behind The Neck good for beginners?
The Wide-Grip Pulldown Behind The Neck is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Wide-Grip Pulldown Behind The Neck?
You need cable to perform the Wide-Grip Pulldown Behind The Neck. Most commercial gyms will have this available.
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