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Exercise 114

Behind-the-Neck Lat Pulldown

Vertical pulling movement that works the biceps, shoulders, and back while keeping the shoulders stable and controlling the return of the load.

BackShouldersBiceps
Athletic Station visual preview for Behind-the-Neck Lat Pulldown
Visual preview • Athletic Station

How to perform it

  1. Sit at the cable station with your spine upright, feet firmly on the floor, and abs engaged.
  2. Grip the bar with a wide grip, keeping your arms extended overhead at the start.
  3. Keep your chest open and shoulders stable before beginning the pull.
  4. Pull the bar downward with control behind your head toward the neck or shoulder level.
  5. Drive your elbows down and back while focusing the effort on your back muscles.
  6. Avoid excessively leaning your torso or using momentum to complete the movement.
  7. Return slowly to the starting position, extending your arms with control without letting the weight drop.
  8. Exhale as you pull and inhale as you return, maintaining a steady rhythm throughout the set.

What you should feel

Greater activation of the back, especially the lats, with involvement of the biceps and shoulders. The contraction should remain controlled through the upper torso, without pain in the shoulders, neck, or lower back.

Groups mentioned in the description

BackShouldersBiceps

Exercise questions

How do you perform Behind-the-Neck Lat Pulldown?

Sit at the cable station with your spine upright, feet firmly on the floor, and abs engaged. Grip the bar with a wide grip, keeping your arms extended overhead at the start. Keep your chest open and shoulders stable before beginning the pull. Pull the bar downward with control behind your head toward the neck or shoulder level. Drive your elbows down and back while focusing the effort on your back muscles. Avoid excessively leaning your torso or using momentum to complete the movement. Return slowly to the starting position, extending your arms with control without letting the weight drop. Exhale as you pull and inhale as you return, maintaining a steady rhythm throughout the set.

What does Behind-the-Neck Lat Pulldown work?

Vertical pulling movement that works the biceps, shoulders, and back while keeping the shoulders stable and controlling the return of the load.

What should you feel during Behind-the-Neck Lat Pulldown?

Greater activation of the back, especially the lats, with involvement of the biceps and shoulders. The contraction should remain controlled through the upper torso, without pain in the shoulders, neck, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.