Cable Behind The Neck Lat Pulldown
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Cable
HOW TO PERFORM
- Take the bar with an overhand grip well wider than the shoulders and secure the thighs under the pad.
- Tip the head slightly forward so the bar has a path behind it.
- Pull the bar down to the base of the neck, driving the elbows down to the sides.
- Return under control to a full stretch.
FORM TIPS
- Lower the bar only as far as the shoulders allow without pain or the head jutting forward. If it cannot reach the neck comfortably, pull to the front instead.
- Use less weight than on a front pulldown and keep every rep controlled, since the bottom of the rep is where the shoulder is least stable.
TARGET MUSCLES
Primary
- Lats
Secondary
- Biceps
- Forearms
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.