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Wide-Grip Pulldown Behind The Neck

Exercise Data

Type: Strength
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


7.3

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Wide-Grip Pulldown Behind The Neck
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Wide-Grip Pulldown Behind The Neck
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Wide-Grip Pulldown Behind The Neck Guide

Main Muscle: Lats

  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.
  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.
  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.
  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.
  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.
  6. Repeat this motion for the prescribed amount of repetitions.

Caution: Performing this exercise can be hard on the rotator cuffs and if not properly executed can cause an injury to occur. Also, if you already have rotator cuff issues, I advise you to stick to the front pull-down version.

Variations: You can also performing this exercise by bring the bar down and touching your chest. This variation is safer and not as hard on the rotator cuffs.



Alternative Exercises For Wide-Grip Pulldown Behind The Neck

Pullups

Muscle Targeted: Lats

9.3

Out of 10

8.4

Out of 10

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Wide-Grip Pulldown Behind The Neck

Exercise Rating
9/10

Apr 18, 2014 1:53 PM: great for strenghtening the muscle for the rear pull ups



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Tip: Wide-Grip Pulldown Behind The Neck

Exercise Rating
10/10

Aug 12, 2013 5:56 PM: ...+See More



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Review: Wide-Grip Pulldown Behind The Neck

Exercise Rating
7/10

Jul 31, 2013 4:46 PM: great



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Review: Wide-Grip Pulldown Behind The Neck

Exercise Rating
9/10

Jun 5, 2013 12:40 AM: I have been performing this exercise for my back for past few years. I have found it to be more effective than the front pull down. It really hits the lats and mid-back hard. Its true though that the 'Form' is extremely important.



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Tip: Wide-Grip Pulldown Behind The Neck

Exercise Rating
3/10

Nov 18, 2012 2:33 PM: Should never go heavy with this... Rotator cuff is not supposed to move this way. . . outdated exercise imho



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Review: Wide-Grip Pulldown Behind The Neck

Exercise Rating
2/10

Oct 20, 2012 12:12 AM: This movement is very dangerous !!
Only pro make this movement.
Dont go heavy !!



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Review: Wide-Grip Pulldown Behind The Neck

Exercise Rating
10/10

Aug 15, 2012 12:44 PM: I feel my lats works incredibly with this exercise. Much better than pulling down infront.



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Tip: Wide-Grip Pulldown Behind The Neck

Exercise Rating
1/10

Nov 13, 2011 11:43 PM: if you want to go complex with your workouts, this is not the choice exercise to do. It strains your neck more than building your lats.



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Tip: Wide-Grip Pulldown Behind The Neck

Exercise Rating
10/10

Jul 29, 2011 1:02 PM: I've seen many guys in the gym trying to pull the bar down when they dont have enough power to do so.Dont do it if you cant , you may get an injury .



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Review: Wide-Grip Pulldown Behind The Neck

Exercise Rating
10/10

Jul 29, 2011 12:43 PM: If you do these correctly without jerking your head forward as you pull the bar down, they really provide a good full range of motion for your lats and your outer biceps.



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