Quick Answer
Wide-Grip Behind The Neck Pulldown is a intermediate strength exercise that targets your lats and upper back. It uses a cable. Sit lat pulldown machine.
Video Tutorial
How to Perform the Wide-Grip Behind The Neck Pulldown
- 1
Sit lat pulldown machine.
- 2
Grasp wide bar overhand.
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Lean slightly forward.
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Pull bar down towards back of neck.
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Squeeze shoulder blades.
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Return slowly.
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Repeat. Use caution for shoulder impingement.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Wide-Grip Behind The Neck Pulldown isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Wide-Grip Behind The Neck Pulldown work?
The Wide-Grip Behind The Neck Pulldown primarily works your lats and upper back. Secondary muscles include the biceps, middle back and shoulders.
What equipment do I need for the Wide-Grip Behind The Neck Pulldown?
The Wide-Grip Behind The Neck Pulldown needs a cable. You can perform it at home or at the gym as long as you have what's listed.
Is the Wide-Grip Behind The Neck Pulldown suitable for beginners?
The Wide-Grip Behind The Neck Pulldown is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Wide-Grip Behind The Neck Pulldown should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Wide-Grip Behind The Neck Pulldown every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and upper back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.