Wide-Grip Behind The Neck Pulldown

Differentiation: Mechanics

This variation of a seated lat pulldown is unique. Here is how: you hold the bar with a wide grip. Using this hand position works and develops your lats. You also pull the bar down behind your neck. This movement engages and strengthens your trapezius.

Starting Position

To get into starting position, do this...

1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting. If your machine does not have an attached bench, position the short side of a flat bench so it is facing the cable machine.

2) Obtain a wide grip lat pulldown bar attachment.

3) Clip a wide grip lat pulldown bar onto the pulley hook.

4) Sit straddling the machine's bench.

5) Adjust the knee brace so it holds your legs snugly in place. This platform prevents your body from rising as you pull down the weight.

6) Reach up and grasp the bar with your hands wide apart - using an overhand grip.

7) Angle your head and shoulders forward slightly.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the bar down

3) ...until the bar touches the back of your neck.

4) Squeeze your back muscles and hold this position for a count of one second.

5) Then, inhale as you gradually allow the bar to retract upward

6) ...until your arms are fully extended.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Focus on squeezing your back muscles instead of your arms, this will help concentrate the effort in your back.

Only your arms should move.

Be sure your knees are secure under the knee brace and your arms are fully extended (lats stretched).

Imagine your hands as hooks as you pull the weight down.

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

Keep your upper body from swaying back and forth in an attempt to move the weight more easily. By holding your body stationary, and only moving the weight with your outer lats, you will maximize the effectiveness of this exercise.

Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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