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Behind Neck Lat Pulldown

Behind-the-neck pulldown variation that requires good shoulder mobility and stricter control.

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Behind Neck Lat Pulldown demonstration

Exercise overview

Training details

BackUpper BackBicepsForearms

Equipment

Lat Pulldown Machine

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit at the pulldown machine with your thighs secured and your torso upright.
  2. 02Hold the bar with a wide overhand grip and keep your chest lifted.
  3. 03Pull your shoulder blades down, then lower the bar carefully behind your head.
  4. 04Stop around the top of the neck, without forcing the bar low or pulling the head forward.
  5. 05Return the bar slowly overhead and keep the movement controlled throughout.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell RowComparable substituteSeated Cable RowComparable substituteDumbbell PulloverComparable substitute90 Degree Iso Chin UpComparable substituteChest-Supported Dumbbell RowComparable substituteClose-Grip Pull-Up

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