Behind-the-Neck Lat Pulldown
LatsCompoundPullCableAdvanced
Advanced pulldown variation where the bar descends behind the head. Requires great shoulder mobility and should be used with moderate loads.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Grip the bar with a wide overhand grip.
- 2.Sit with your thighs secured and tilt your head slightly forward.
- 3.Pull the bar to the base of your neck, keeping your torso vertical.
- 4.Return under control to full arm extension.
Common mistakes
- ●Using excessive loads that strain the shoulder
- ●Flexing the neck too far forward
- ●Hitting the bar against the neck
- ●Bouncing through the movement
Proper technique
Requires good shoulder mobility and external rotation; avoid it if you lack them. Control the eccentric phase as much as possible. Keep your torso upright and stable.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Rhomboids
- Teres major
- Biceps brachii
- Rear deltoid
- Mid traps
- Lower traps
- Infraspinatus
- Teres minor