Back Exercise · Cable

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Cable Wide Grip Rear Pulldown Behind Neck

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.

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Category

Back

Equipment

Cable

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Wide Grip Rear Pulldown Behind Neck

1. Set the cable machine so the pulldown bar sits above head height.
2. Sit on the seat and grip the pulldown bar with a wide overhand grip.
3. Keep your back straight and your chest lifted as you lean back slightly.
4. Pull the bar down toward your upper chest, squeezing your shoulder blades together.
5. Pause briefly at the bottom, then slowly let the bar rise back to the start.
6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Wide Grip Rear Pulldown Behind Neck mainly targets your Lats, with your Biceps helping support the movement, along with your Rhomboids, Rear Deltoids.

More Back Exercises

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

More Lats Exercises

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

Equipment Alternatives

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

Bench Pull-Ups Body Weight · Lats Band Assisted Pull-Up Band · Lats Lever Assisted Chin-Up Leverage Machine · Lats Weighted Close Grip Chin-Up On Dip Cage Weighted · Lats

FAQ

What muscles does the Cable Wide Grip Rear Pulldown Behind Neck work?

The Cable Wide Grip Rear Pulldown Behind Neck mainly works your lats. It also helps strengthen your biceps and rhomboids, rear deltoids. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Wide Grip Rear Pulldown Behind Neck?

You do the Cable Wide Grip Rear Pulldown Behind Neck with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Wide Grip Rear Pulldown Behind Neck?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Wide Grip Rear Pulldown Behind Neck?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Cable Wide Grip Rear Pulldown Behind Neck?

The Bench Pull-Ups trains your lats with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.