Cable Wide Grip Rear Pulldown Behind Neck

Cable Wide Grip Rear Pulldown Behind Neck

The Cable Wide Grip Rear Pulldown Behind Neck is an effective exercise that targets the muscles of the upper back, specifically the latissimus dorsi or lats. This compound movement engages several other muscles including the trapezius, rhomboids, and rear deltoids, making it a great choice for building upper body strength and improving posture. To perform this exercise, you'll need a cable machine with a wide grip bar attachment. Begin by sitting on the seat facing the cable machine and grasping the bar with a wide overhand grip. The hands should be positioned slightly wider than shoulder-width apart. Keep your back straight, chest up, and core engaged throughout the movement. Next, while maintaining proper body alignment, pull the bar down towards the back of your neck. Focus on squeezing your shoulder blades together and engaging your upper back muscles. Avoid using excessive momentum and make sure to keep your elbows pointing outwards rather than flaring them in. While performing the Cable Wide Grip Rear Pulldown Behind Neck, remember to breathe out as you pull the bar down and breathe in as you release it back up. Aim for controlled and smooth movements, rather than rushing through the exercise. Adjust the weight/resistance according to your fitness level, ensuring that it challenges you without compromising your form. Integrating the Cable Wide Grip Rear Pulldown Behind Neck into your workout routine can enhance your upper body strength and muscular development. However, it's essential to use proper form and start with a weight that allows you to perform the exercise safely and effectively. As always, if you have any concerns or pre-existing conditions, it's advisable to consult with a professional fitness trainer to determine if this exercise is suitable for you.


  • Start by adjusting the height of the cable pulley to a level above your head.
  • Attach a wide grip lat pulldown bar to the pulley.
  • Stand facing the pulley with your feet shoulder-width apart.
  • Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  • Step back a few feet from the pulley and lean forward slightly. Your arms should be fully extended.
  • Engage your core and squeeze your shoulder blades together.
  • Pull the bar down towards the back of your neck, keeping your elbows pointing out to the sides.
  • Continue pulling until the bar reaches the base of your neck or upper chest.
  • Pause for a moment, focusing on contracting your back muscles.
  • Slowly and with control, allow the bar to return to the starting position, fully extending your arms.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Engage your core muscles to provide stability and support during the movement.
  • Gradually increase the weight/resistance as you get stronger and more comfortable with the exercise.
  • Breathe properly by exhaling as you pull the cable down and inhaling as you release it back up.
  • Perform the exercise in a controlled and slow manner to maximize muscle activation and prevent injuries.
  • Incorporate other back exercises, such as rows and deadlifts, into your workout routine to develop overall back strength.
  • Ensure that your grip on the wide bar is comfortable and secure to prevent slipping or unnecessary strain on the hands.
  • Consult a fitness professional or trainer to assess and correct your form if needed.
  • Gradually increase the number of sets and repetitions to challenge your back muscles and promote progress.
  • Maintain a balanced and nutritious diet to support muscle growth and recovery.


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