Lat Pulldown Behind the Neck

Starting position

1. Adjust the thigh pads so your legs are locked in. Take the straight bar overhand and wide — about 1.5 times shoulder width.
2. Sit down with your arms straight overhead and your torso upright.
3. Tilt your head slightly forward so the bar can pass behind it, without cranking your neck.

Execution

1. Exhale and pull the bar down behind your head to earlobe level or the base of your neck. Elbows travel down and straight out to the sides as your shoulder blades drop and come together.
2. Pause briefly at the bottom.
3. Inhale and let the bar rise smoothly until your arms are straight — don't let the stack drop.

Common mistakes

• Pulling too low, down to the shoulder blades — puts the shoulder joint in a very vulnerable position and raises injury risk.
• Pushing the head far forward — strains the cervical spine.
• Heavy weight and jerky reps — the shoulders can't handle that load in this position.
• Leaning back — the exercise becomes an awkward front pulldown.

Beginner tips

• Only do this exercise if you can comfortably bring your arms behind your head with no pain or tension in the shoulders. At any discomfort, switch to the front pulldown.
• Use noticeably less weight than in a front pulldown.
• For most goals the front pulldown works just as well and is safer for the shoulders.

Alternatives

• Lat Pulldown to Front — the same lat work without risk to the shoulders
• Pull-Ups — bodyweight work
• Inverted Rows — an easier bodyweight option