How to perform Behind Neck Lat Pulldown (Cable)

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Back · Cables

Behind Neck Lat Pulldown (Cable)

Also known as: Behind Neck Lat Pulldown (Cable).

Wide-grip pulldown with the bar travelling behind the head within a comfortable shoulder range.

How to perform this exercise

Sit with both feet on the floor and thighs beneath the restraint. Take a wide overhand grip on a pulldown bar and start with arms long overhead.
Draw the elbows down slowly so the bar travels behind the head. Stop around the top of the neckline, or sooner if shoulder range is limited.
Do not push the head forward or press the bar against the neck. Return the arms overhead under control.
Use a light load and do not force a painful position. Choose a front pulldown if this path is not comfortable.

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Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

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