Wide-Grip Pulldown Behind The Neck

Performed with a wide grip to increase the range of motion, this variation primarily targets your Lats, with support from Biceps, Middle Back, Shoulders. It requires cable and is best suited to intermediate lifters.

Intermediate level · Equipment: Cable · Compound · Pull

Primary muscles: Lats Secondary muscles: Biceps, Middle Back, Shoulders

How to perform Wide-Grip Pulldown Behind The Neck

Step 1. 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.
Step 2. 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.
Step 3. 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.
Step 4. 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.
Step 5. 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.
Step 6. Repeat this motion for the prescribed amount of repetitions.

Frequently asked questions

What is the proper range of motion for behind the neck pulldowns?

Pull the bar vertically until it reaches the level of your upper traps or the base of your skull. Avoid forcing the bar lower than your neck to prevent excessive shoulder strain.

Which muscles are primarily targeted by this movement?

The wide-grip behind the neck pulldown focuses heavily on the latissimus dorsi. It also emphasizes the teres major and the lower fibers of the trapezius for upper back width.

What is a common mistake to avoid during the execution?

Avoid jutting your head forward excessively to meet the bar, which can strain the cervical spine. Maintain a neutral neck and only perform this if you have sufficient shoulder mobility.

What is a safer alternative for those with limited shoulder mobility?

The standard front lat pulldown is a more joint-friendly alternative that targets the same primary muscles. It allows for a greater range of motion without placing the shoulder in an impingement-prone position.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a controlled tempo. Focus on the mind-muscle connection and a full stretch at the top rather than using maximum weight.

Sample sets & reps for Wide-Grip Pulldown Behind The Neck

Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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