← Back to library
Last updated February 2, 2026
Media unavailable
latslower backteres majortrapezius
Lat Pulldown - Behind Neck, Wide Grip (Cable)
Caution: Pull the bar down behind your head. Only do this if you have flexible shoulders. Stop at ear level to avoid injury.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- High
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
upper back / rhomboids
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit down at the lat pulldown machine and adjust the seat height so that your knees are secured under the pad.
- Select an appropriate weight on the machine.
- Step 2Grab the Bar
- Using a wide grip, grasp the bar with your palms facing forward and your hands positioned wider than shoulder-width apart.
- Ensure your grip is firm and your arms are fully extended.
- Step 3Position Your Body
- Sit upright with your back straight, chest up, and shoulders relaxed.
- Engage your core to maintain stability throughout the movement.
- Step 4Pull the Bar Down
- Pull the bar down behind your neck by bending your elbows and driving them down and back.
- Focus on squeezing your shoulder blades together as you pull the bar down.
- Step 5Lower the Bar
- Slowly return the bar to the starting position with your arms fully extended.
- Maintain control of the weight as you lower it.
- Step 6Repeat
- Repeat the pull and lower for the desired number of reps, ensuring you maintain proper form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully release the bar and stand up from the machine.
- Make sure to adjust the machine back to its original state if necessary.