Wide-Grip Pulldown Behind The Neck

An intermediate strength exercise for the back, biceps and shoulders, done with a cable machine.

Movement guide

Wide-Grip Pulldown Behind The Neck

Demand · source-assignedMedium (unreviewed)

Equipment requiredA cable machine

Muscle focusBack · Biceps · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

One-arm lat pulldown demonstrated on the 3D figure

3D demoOne-arm lat pulldownBeginner · A cable machine

Similar move, beginner grade.

This move

Wide-Grip Pulldown Behind The Neck demonstrated on the 3D figure

3D demoWide-Grip Pulldown Behind The NeckIntermediate · A cable machine

Intermediate grade (source-assigned).

Harder option

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.
As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders.

Equipment

A cable machine

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Shoulder-width lat pulldown demonstrated on the 3D figure

3D demoShoulder-width lat pulldownBeginner · A cable machine

V-bar pulldown demonstrated on the 3D figure

3D demoV-bar pulldownBeginner · A cable machine

Lat pulldown demonstrated on the 3D figure

3D demoLat pulldownBeginner · A cable machine

Full Range-Of-Motion Lat PulldownIntermediate · A cable machine + A bench or box

Rope straight-arm pulldown demonstrated on the 3D figure

3D demoRope straight-arm pulldownBeginner · A cable machine

Straight-arm pulldown demonstrated on the 3D figure

3D demoStraight-arm pulldownBeginner · A cable machine

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Questions people ask

What muscles does the Wide-Grip Pulldown Behind The Neck work?

Mainly the back, with help from the biceps and shoulders.

What equipment do I need for the Wide-Grip Pulldown Behind The Neck?

A cable machine.

Is the Wide-Grip Pulldown Behind The Neck good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the One-arm lat pulldown.

What is an easier alternative to the Wide-Grip Pulldown Behind The Neck?

Try the One-arm lat pulldown. It works similar muscles at a lower grade.

How do I make the Wide-Grip Pulldown Behind The Neck harder?

Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.