Wide-Grip Pulldown Behind The Neck

Challenge your lats with this classic behind-the-neck pulldown variation.

This variation places the bar behind the head, recruiting more of the mid-back while requiring good posture and shoulder mobility. It is best used with moderate loads and strict form.

Instructions

  1. Set the wide bar attachment on a pulldown machine and adjust the thigh pad.
  2. Sit down and grip the bar wider than shoulder width with an overhand grip.
  3. Slightly lean forward and pull the bar behind your neck, squeezing your shoulder blades together.
  4. Pause briefly, then return the bar to the top under control.
  5. Repeat for reps, focusing on control throughout.

Related Muscle Groups