Wide Grip Pulldown Behind The Neck

A variation of the lat pulldown targeting the lats with a wide grip, performed by pulling the bar behind the neck.

Instructions

• Attach a wide grip handle to a high pulley and sit down on a lat pulldown machine.
• Adjust the knee pad to fit tightly against your legs.
• Grab the handle with a wide grip, palms facing forward.
• Lean slightly back and pull the bar down to your upper back/behind your neck while squeezing your shoulder blades together.
• Pause briefly at the bottom, then slowly return the bar to the starting position.

Common Mistakes to Avoid

• Leaning too far back, turning the exercise into more of a row.
• Using momentum to pull the bar down quickly.
• Failing to squeeze the shoulder blades together, reducing the effectiveness of the exercise.
• Pulling the bar down in front of the head instead of behind the neck.
• Allowing the shoulders to hunch up during the exercise.

Additional Information