Wide-Grip Pulldown Behind The Neck

Lats

Wide-Grip Pulldown Behind The Neck

Wide-Grip Pulldown Behind The Neck (Start)

Wide-Grip Pulldown Behind The Neck (End)

LevelIntermediate EquipmentCable MechanicCompound ForcePull

A wide-grip pulldown that brings the bar behind the head to the base of the neck, targeting the lats.

Strength

Primary musclesLats

Secondary musclesBiceps Middle Back Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked13 %

Effort during a set6.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit at the pulldown station with your thighs secured.
2Grasp the bar with a wide overhand grip and sit tall.

How to perform

1Lean your head slightly forward and pull the bar down behind your neck.
2Stop when the bar is at the top of your shoulders.
3Squeeze your upper back.
4Let the bar rise slowly to straight arms.