Behind-the-Neck Lat Pulldown
A wide-grip pulldown with the head tipped forward so the bar comes down behind the neck. Puts the upper lats and rear delts under load at the cost of heavy shoulder demands; only for lifters with good shoulder mobility.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Traps (Trapezius)
- Rear Delts
- Biceps
- Brachialis
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit at a pulldown station with the thighs under the pad, grip the bar overhand well outside the shoulders and lean the head and torso slightly forward so the bar is in line with the back of the neck.
Set the shoulder blades down before the arms bend.
Pull the bar straight down behind the head, driving the elbows down and out.
Stop when the bar reaches the base of the neck, without pushing the head further forward.
Squeeze briefly, then let the bar rise under control to straight arms.
Breathing: Exhale as you pull down, inhale as the bar rises.
Coaching tips
Elbows down, under the bar
Head still, bar comes to you
Light and smooth
Common mistakes
Craning the neck forward to make room for the bar
Pulling the bar down onto the neck
Using a load heavy enough to force jerky reps
Safety notes
Skip it if you have shoulder pain or cannot reach the position without forcing it.
Use lighter loads than for a front pulldown.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.