Back
The main area this variation is designed to train.
Exercise guide
Wide-Grip Pulldown Behind The Neck
Learn how to do the Wide-Grip Pulldown Behind The Neck exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Cable
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Arms, Shoulders.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Wide-Grip Pulldown Behind The Neck
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.
- As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
- After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
- Repeat this motion for the prescribed amount of repetitions.
Benefits
- Builds strength and control through the back region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Full Range-Of-Motion Lat Pulldown
Full Range-Of-Motion Lat Pulldown is a intermediate strength that mainly trains your back using cable.
View exerciseSeated One-arm Cable Pulley Rows
Seated One-arm Cable Pulley Rows is a intermediate strength that mainly trains your back using cable.
View exerciseUpright Cable Row
Upright Cable Row is a intermediate strength that mainly trains your back using cable.
View exerciseV-Bar Pulldown
V-Bar Pulldown is a intermediate strength that mainly trains your back using cable.
View exerciseFAQ
Common questions about Wide-Grip Pulldown Behind The Neck.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Wide-Grip Pulldown Behind The Neck work?
Wide-Grip Pulldown Behind The Neck mainly works the back. It can also involve arms, shoulders depending on your setup and range of motion.
Is Wide-Grip Pulldown Behind The Neck beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Wide-Grip Pulldown Behind The Neck?
You will usually need Cable for this variation.
How should I progress Wide-Grip Pulldown Behind The Neck?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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