Cable Wide Grip Rear Pull-Down Behind Neck 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
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Wide Grip Rear Pull-Down Behind Neck is a compound exercise performed on a cable machine that primarily targets the lats, while also engaging the traps and upper back as secondary muscles. Using a wide overhand grip, the movement involves pulling the cable down behind the head in a controlled arc, emphasizing scapular retraction and shoulder stability. This exercise promotes upper-body strength, improves posture, and enhances the development of the back muscles by requiring coordination between multiple joints and muscle groups. Proper form, including keeping the chest up, shoulders down, and core engaged, is essential to maximize activation of the lats and reduce the risk of strain.
How to Perform
Set the cable pulley above your head and secure a wide grip bar to it. Ensure the attachment is stable before starting.
Sit comfortably on the pulldown bench, placing your knees firmly under the pads. Keep your feet flat on the floor for balance and stability.
Reach up and grasp the bar with an overhand grip, positioning your hands roughly at shoulder width. Your palms should face away from you.
Maintain an upright chest, relaxed shoulders, and a tight core. Your spine should remain neutral without arching or rounding.
Pull the bar down behind your head in a controlled, smooth arc. Keep your elbows pointing downward and slightly out to the sides, focusing on activating your lats.
At the bottom of the movement, draw your shoulder blades together to maximize engagement of the traps and upper-back muscles.
Slowly return the bar to the starting position with controlled motion, avoiding any sudden drops or jerks, and maintain tension in your back throughout.
Repeat for your desired number of repetitions, prioritizing form over speed or weight to prevent injury and ensure the lats remain the primary muscle working.
★ 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
Avoid using excessively heavy weight, which can strain the shoulders and neck.
Keep movements slow and controlled to maintain tension on the lats.
Focus on pulling with your back muscles, not just your arms.
Do not let your shoulders shrug up toward your ears; keep them down and stable.
Avoid leaning too far backward or forward; maintain a slight, natural lean only.
Keep elbows pointed down and out, not flaring too wide or tucking in.
Do not jerk the bar or use momentum; smooth, deliberate motion is key.
Avoid pulling the bar too low past the base of your neck to prevent shoulder strain.
Maintain a strong, engaged core to protect your lower back.
Warm up shoulders and upper back before attempting this exercise to reduce injury risk.
How Not to Perform
Do not use excessively heavy weight, as it forces momentum instead of controlled lat engagement and increases risk of shoulder injury.
Avoid leaning too far backward or forward; over-tilting shifts work away from the lats and stresses the lower back.
Do not shrug your shoulders up toward your ears; this takes tension off the lats and can strain the traps and neck.
Avoid flaring or tucking elbows too much; incorrect elbow positioning reduces lat activation and may strain the shoulders.
Do not jerk or swing the bar; sudden, uncontrolled movements reduce effectiveness and increase injury risk.
Avoid pulling the bar too far down past the base of your neck, which can stress the rotator cuff and shoulders.
Do not let your core relax; a loose core reduces stability and may cause lower-back strain.
Avoid relying solely on arm strength; this shifts focus away from the lats and wastes energy.
Do not lock out or fully straighten elbows at the top; this can reduce constant tension on the lats.
Avoid performing the exercise too quickly; fast reps limit muscle engagement and increase momentum use instead of targeted work.
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.
