Back / Intermediate / Compound (multi-joint)

Behind-the-Neck Lat Pulldown

A wide-grip cable pulldown to the back of the neck that targets the lats and upper back.

At a glance

Primary

Lats

Secondary

Upper back (rhomboids, mid/lower traps), Biceps, Rear delts, Forearms & grip

Equipment

Cable station

Movement pattern

Vertical pull

Level

Intermediate

Type

Back, Compound (multi-joint)

Loads the shoulder, neck. Use a load you can control and skip it if it causes pain.

How to do it

1. Sit at a lat pulldown station with thighs under the pads and grasp the bar with a wide overhand grip.
2. Start with arms fully extended overhead.
3. Lean your head slightly forward and pull the bar down behind your neck to the base of the skull or upper traps.
4. Pause, then let the bar rise under control to full extension.

Tips

• Only use this variation if you have good shoulder mobility.
• Do not jam the bar into the neck; keep the movement controlled.

Common mistakes

• ✗ Pulling the bar behind the neck.

  Why it hurts: The shoulder is forced into extreme external rotation and the neck juts forward, straining both.

  ✓ Instead: Pull to the upper chest with the chest lifted slightly to meet the bar.

• ✗ Leaning far back and yanking with the body.

  Why it hurts: The lower back takes the load and the lats barely work.

  ✓ Instead: Lean back only slightly and pull the elbows down toward the back pockets.

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