Behind-the-neck pull-down

The behind-the-neck pull-down is a cable exercise intended to target the muscles of the upper and middle back. If you have the requisite shoulder mobility, it can help you target the upper back muscles, including the trapezius and rhomboids, as well as the lats (latissimus dorsi). It is popular among elite bodybuilders and physique athletes, but some coaches consider it unsafe to the shoulder joint, particularly for people with existing shoulder problems.


  1. Targets the rhomboids and lower trapezius, two important postural muscles
  2. Can help build or preserve shoulder mobility, if you have adequate mobility to perform the movement
  3. Cable provides constant tension throughout the movement, including at peak contraction
  4. Can be done light for high reps or in traditional muscle-building rep ranges (8-15)

Behind-the-neck pull-down Images

Behind-the-neck pull-down image
Behind-the-neck pull-down image


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