Cable Wide-Grip Rear Pulldown Behind Neck

Setup

1. 01Attach a wide bar to the lat pulldown cable and secure the thighs under the pad.
2. 02Grip the bar overhand, well outside shoulder width.
3. 03Sit tall with the head tipped slightly forward to clear the bar path.
4. 04Confirm you can reach the bottom position pain-free with a light warm-up set.

Execution

1. 01Pull the bar down behind the head toward the base of the neck.
2. 02Drive the elbows down and out to the sides.
3. 03Stop when the bar reaches the upper traps; do not bounce it off the neck.
4. 04Return the bar overhead under full control.

Checkpoints

• -Torso stays vertical; only the head tips slightly forward.
• -Bar path stays close behind the head without crashing into it.
• -Shoulders rotate comfortably with no pinching at the bottom.
• -The eccentric stays as controlled as the pull.

Common mistakes

• -Craning the neck far forward and rounding the upper back.
• -Pulling the bar down onto the cervical spine.
• -Using heavy loads that force the shoulders into a strained position.
• -Cutting range short at the top and losing the lat stretch.