PlanWorkouts

Exercise 1325 · REF CmEr4pM

Cable Wide Grip Rear Pulldown Behind Neck exercise animation

Cable Wide Grip Rear Pulldown Behind Neck

Category
Back
Equipment
Cable
Target
Lats

Pulling behind the neck with a wide grip trains the lats through a different shoulder path than a front pulldown, demanding real shoulder mobility to execute without straining the joint. It's a controversial variation — many coaches now steer lifters toward front pulldowns instead, given the shoulder strain risk for anyone without excellent mobility. If mobility allows it comfortably, it can add some upper-back and rear delt emphasis a front pulldown doesn't provide.

How to Do the Cable Wide Grip Rear Pulldown Behind Neck

  1. Adjust the cable machine so that the pulldown bar is at a height above your head.
  2. Sit down on the seat and grab the pulldown bar with a wide overhand grip.
  3. Keep your back straight and your chest up as you lean back slightly.
  4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
  5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Wide Grip Rear Pulldown Behind Neck primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Cable Wide Grip Rear Pulldown Behind Neck work?
The Cable Wide Grip Rear Pulldown Behind Neck primarily targets the lats, with the biceps and rhomboids, rear deltoids assisting.
What equipment do I need for the Cable Wide Grip Rear Pulldown Behind Neck?
The Cable Wide Grip Rear Pulldown Behind Neck is done with a cable.
What's a good alternative to the Cable Wide Grip Rear Pulldown Behind Neck?
If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.