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Cable Wide Grip Rear Pulldown Behind Neck

Step by step instructions, muscle activation and variants for the Cable Wide Grip Rear Pulldown Behind Neck.

MediumMiddle back

About this exercise

The cable wide grip rear pulldown behind the neck targets the latissimus dorsi with a wide overhand grip, pulling the bar down behind the head to the base of the neck. This variation places added emphasis on the upper lats and rear deltoids, though it requires good shoulder mobility and should be performed cautiously to protect the cervical spine.

How to Perform

  • Sit at the lat pulldown machine and secure your thighs under the pad
  • Grip the bar with a wide overhand grip, hands beyond shoulder-width
  • Lean your head slightly forward and tilt your chin down toward your chest
  • Pull the bar down behind your head until it nearly touches the back of your neck
  • Squeeze your shoulder blades together at the bottom of the movement
  • Slowly return the bar to the starting position with controlled tension
  • Keep your torso upright and avoid excessive forward lean throughout

Muscle Activation

Primary
Middle back
Secondary
Trapezius

About the Cable Wide Grip Rear Pulldown Behind Neck

The Cable Wide Grip Rear Pulldown Behind Neck 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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