Behind the Neck Lat Pulldown

How to do it

1. Set the thigh pad so it holds the legs firmly and attach a long lat bar to the high pulley.
2. Grip the bar overhand, hands wide, and sit with the torso upright.
3. Tilt the head slightly forward so the bar has a clear path behind it.
4. Pull the bar down behind the head to the base of the skull or upper neck.
5. Let the bar rise slowly until the arms are straight overhead.

Tips

• Only lower the bar as far as the shoulders move comfortably.
• Keep the elbows directly under the bar, pointing to the floor.

Common mistakes

• Pushing the head far forward and rounding the upper back.
• Hitting the neck with the bar.
• Using a narrow grip that forces the shoulders into a strained position.

Muscles worked by the Behind the Neck Lat Pulldown

• Lats (upper) Primary27%
• Lats (lower) Primary17%
• Biceps (long head) Secondary8%
• Rhomboids Secondary8%
• Lower traps Secondary8%
• Biceps (short head) Secondary7%
• Rear delts Secondary7%
• Brachialis Secondary6%
• Mid traps Minor5%
• Forearm flexors Minor4%
• Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling behind the head adds retraction. A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.

Behind the Neck Lat Pulldown alternatives

Same equipment

• Medium Grip Lat PulldownCable

Different equipment

• Band Lat PulldownResistance band
• Hammer Strength PulldownMachine

Easier

• Lat PulldownCable
• Machine Lat PulldownMachine

No equipment

• Pull UpBodyweight

Make it easier

• Band Lat PulldownResistance band
• Hammer Strength PulldownMachine
• Lat PulldownCable
• Machine Lat PulldownMachine

Similar exercises

• Kneeling Lat PulldownCable
• Close Grip Lat PulldownCable
• Neutral Grip Lat PulldownCable
• Rope Lat PulldownCable

Frequently asked questions

What muscles does the Behind the Neck Lat Pulldown work?

Mainly the lats (upper) and lats (lower). The biceps (long head), rhomboids, lower traps, biceps (short head), rear delts and brachialis assist.

Is the Behind the Neck Lat Pulldown good for beginners?

The Behind the Neck Lat Pulldown is rated intermediate. If you are new, learn the Band Lat Pulldown first and build up from there.

What is a good alternative to the Behind the Neck Lat Pulldown?

For example the Band Lat Pulldown, Hammer Strength Pulldown and Lat Pulldown. They train mostly the same muscles, some with different equipment.

Sources

• Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)

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