Wide-Grip Pulldown Behind The Neck

Wide-Grip Pulldown Behind The Neck is a strength - behind-neck vertical pull requiring shoulder mobility exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius, Deltoid
Exercise type: Strength - behind-neck vertical pull requiring shoulder mobility

Exercise technique

Adjust
Secure the thigh pad and choose a light load.
Grip
Use a comfortably wide overhand grip.
Position
Move slightly forward to place the cable line behind your head.
Prepare
Check shoulder range without forcibly bending the neck.
Pull
Drive elbows downward and bring the bar behind the neck under control.
Limit
Stop at a comfortable shoulder angle without seeking neck contact.
Return
Slowly extend arms; switch to a front pulldown if the rear path is uncomfortable.

Key technique points

Do not press the bar against your neck.
Choose rear rotation range without forcing.
Use light resistance.
Stay beneath the thigh pad.
Do not swing the torso.
Use a front pulldown as a comfortable alternative.

Common mistakes

Hitting the neck

Do not define the bottom by striking your neck with the bar.

Excessive head tilt

Do not force the neck forward to clear the pulling path.

Forcing the shoulders

Do not pull downward without comfortable behind-head range.

Overly wide grip

Do not choose spacing that further restricts the shoulder path.

Swinging the torso

Do not lower a heavy load through hip and lumbar momentum.

Quick release

Do not apply sudden shoulder traction at the top.

Frequently asked questions