Behind-the-Neck Lat Pulldown - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Behind-the-Neck Lat Pulldown

Step by step instructions, muscle activation and variants for the Behind-the-Neck Lat Pulldown.

MediumMiddle back

About this exercise

The cable rear pulldown is a lat pulldown variation where the bar is pulled behind the head to the back of the neck. It targets the latissimus dorsi and upper back while placing the shoulder joint in an externally rotated position; proper form and mobility are important to perform it safely.

How to Perform

  • Sit at the lat pulldown machine and secure your legs under the thigh pad
  • Grip the bar wider than shoulder-width with an overhand grip
  • Lean slightly forward and tuck your chin down toward your chest
  • Pull the bar behind your head until it touches the back of your neck at the top of the trapezius
  • Keep your elbows pointing down and outward throughout the movement
  • Squeeze your lats and upper back at the bottom position
  • Slowly return the bar to the starting position and repeat

Muscle Activation

Primary
Middle back
Secondary
BicepsOuter forearmMiddle chestTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Behind-the-Neck Lat Pulldown

The Behind-the-Neck Lat Pulldown is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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