Wide-Grip Pulldown Behind The Neck

Instructions

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.
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.
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.
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.
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.
Repeat this motion for the prescribed amount of repetitions.

Frequently asked questions

What muscles does the Wide-Grip Pulldown Behind The Neck work?

Wide-Grip Pulldown Behind The Neck primarily targets the Lats. It also engages the Biceps, Middle Back, Shoulders as secondary muscles. This makes it an effective strength exercise for building lats development.

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

You will need a cable to perform the Wide-Grip Pulldown Behind The Neck. Make sure the equipment is set up properly and at the appropriate weight before starting.

Is the Wide-Grip Pulldown Behind The Neck suitable for beginners?

The Wide-Grip Pulldown Behind The Neck is an intermediate exercise. You should have a solid foundation of basic strength movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.

Is the Wide-Grip Pulldown Behind The Neck a compound or isolation exercise?

The Wide-Grip Pulldown Behind The Neck is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall strength and are typically performed earlier in a workout when you have the most energy.

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

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Wide-Grip Pulldown Behind The Neck?

Good alternatives include the Band Assisted Pull-Up, Bent-Arm Barbell Pullover, Cable Incline Pushdown. These exercises target similar muscle groups (Lats) and can be substituted based on available equipment or training preference.

Track this exercise