Lats · Cable · Advanced
How to do Cable Wide Grip Rear Pulldown Behind Neck
The cable wide grip rear pulldown behind neck is a strength exercise targeting the latissimus dorsi (lats) and also engaging the biceps, rhomboids, and rear deltoids. It involves pulling a cable bar behind the neck while seated, requiring good shoulder mobility and control.
- Primary muscle
- Lats
- Also works
- Biceps, Rhomboids and Rear deltoids
- Equipment
- Cable
- Level
- Advanced
- Category
- Back
How to do Cable Wide Grip Rear Pulldown Behind Neck, step by step
- Adjust the cable machine so that the pulldown bar is at a height above your head.
- Sit down on the seat and grab the pulldown bar with a wide overhand grip.
- Keep your back straight and your chest up as you lean back slightly.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Cable Wide Grip Rear Pulldown Behind Neck works your lats as the main mover, with help from your biceps, rhomboids and rear deltoids.
Track Cable Wide Grip Rear Pulldown Behind Neck in SPLYT
Cable Wide Grip Rear Pulldown Behind Neck is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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