Wide-Grip Pulldown Behind The Neck

Back · Cable

How to do it

Sit at the high pulley with a wide bar and the pad set. Wide overhand grip, torso **upright** and head tilted slightly forward. Pull the bar down behind you to neck height, without touching, and return slowly. **This demands real shoulder mobility**: if you cannot keep the torso upright without forcing your head forward, do the front pulldown, which trains the same thing. You feel the upper lats and teres. The classic mistake is dropping your chin to your chest to make room for the bar.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Shoulders

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