Lat Pulldown - Behind Neck, Wide Grip (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. Step 3Position Your Body
   • Sit upright with your back straight, chest up, and shoulders relaxed.
   • Engage your core to maintain stability throughout the movement.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the pull and lower for the desired number of reps, ensuring you maintain proper form throughout.
7. 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.