Behind Neck Lat Pull Down 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Behind Neck Lat Pull Down is an upper body exercise primarily targeting the latissimus dorsi (lats), while also engaging the abs, biceps, shoulders, and upper back as secondary muscles. Using a cable machine with a wide grip, the exercise involves pulling the bar down behind the neck, which requires proper form to avoid strain on the shoulders and neck. It is an effective movement for developing back strength and size, specifically targeting the lats, and can also help improve posture by working the upper back and shoulders. To perform the exercise correctly, maintain controlled movements and avoid excessive swinging to maximize effectiveness and minimize the risk of injury.
How to Perform
Set Up the Machine: Attach a wide grip handle to the lat pulldown machine and sit down with your thighs secured under the pads. Ensure your feet are flat on the floor for stability.
Grip the Handle: Reach up and grasp the handle with a double overhand grip (pronated grip), ensuring your hands are placed wider than shoulder-width apart. Keep your chest lifted and back straight.
Initiate the Pull: Begin by pulling your shoulder blades down and back (scapular depression). Engage your lats and start bending your elbows, bringing the handle downward.
Execute the Pull: Continue pulling the handle behind your neck, focusing on driving your elbows down and back. Keep your torso steady, avoiding any swinging. The handle should move towards the base of your neck, just above your traps.
Control the Return: Slowly and with control, reverse the movement by extending your arms and allowing the handle to rise back to the starting position. Ensure your shoulder blades move freely, and maintain tension in the muscles.
Repeat: Perform the desired number of repetitions, ensuring that you maintain good form and controlled movement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Engage Your Core: Keep a slight tension in your abdominal muscles to prevent excessive arching of your spine as you pull the bar towards your body.
Control the Movement: Focus on moving the bar smoothly and deliberately; avoid using momentum to complete the rep.
Mind Your Grip: If you notice that your biceps are doing most of the work, reducing their involvement may help. Try using a false grip (thumb not wrapped around the bar) to better engage your back muscles.
Keep Your Neck Neutral: As you pull, avoid pushing your head forward. Keep your neck in a neutral position.
Focus on Scapular Movement: Ensure that your shoulder blades are moving on your ribcage, not just relying on the shoulder joint. Don’t let them stay locked in place.
Shoulder Movement at the Top: Allow your shoulder to internally rotate and shrug slightly when you reach the top of the movement.
Reverse the Motion Properly: As you return the bar, focus on depressing the shoulder blade before initiating the pull with your arms.
How Not to Perform
Excessive Weight
Don't overload the machine with too much weight. Using more weight than you can control leads to poor form and increases the risk of injury. Start with a weight that allows you to maintain proper control and focus on the target muscles.
Pulling Too Far Behind the Neck
Avoid pulling the bar too far behind your neck. This can place unnecessary strain on your shoulder joints. Aim to bring the bar down to the upper chest or clavicle area, keeping the movement controlled and safe.
Rounding the Lower Back
Don't round your lower back while performing the exercise. This compromises your spinal alignment and can lead to injury. Keep your spine neutral and avoid excessive arching.
Overarching the Upper Back
Resist the urge to excessively arch your upper back to pull the bar lower. Overarching can cause strain in the shoulders and spine. Keep your torso slightly leaned back, without excessive curvature.
Too Wide of a Grip
Avoid gripping the bar too wide. A grip that's too wide can cause shoulder discomfort and reduce the focus on the lat muscles. Keep your hands just beyond shoulder-width for optimal targeting of the lats.
Pulling with Your Arms
Don't rely on your arms or biceps to pull the weight down. The movement should originate from your back muscles, particularly the lats. Engage your shoulder blades first, then let your arms follow through with the pull.
Using Momentum
Avoid jerking or swinging the weight. Using momentum to move the bar reduces muscle engagement and can lead to injury. Perform the exercise slowly and with control, focusing on steady, deliberate pulls.
Leaning Too Much
Don’t lean too far forward or backward during the pull. This misalignment takes the focus off the target muscles and puts extra strain on your back. Maintain a slight lean, keeping your torso stable and aligned.
Not Fully Extending at the Top
Avoid stopping too soon at the top of the movement. Failing to fully extend your arms reduces the exercise's effectiveness and doesn't allow for a full range of motion. Ensure your arms are fully extended at the top of each rep.
Relaxing Your Core
Don't neglect your core during the movement. A weak or relaxed core increases the risk of lower back strain. Keep your abs engaged throughout the exercise to stabilize your body and protect your spine.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
