Behind the Neck Pulldown

A variation of the pulldown that focuses on the upper back, posterior deltoids, and rhomboids. It emphasizes scapular retraction and mid-back thickness.

Exercise Details

Level
Intermediate
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Lat Pulldown Machine
Lat Pulldown Machine
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Sit upright at the station. Grip the bar with a wide pronated grip. Position yourself so the bar is slightly behind your head.

Instructions

1. Pull the bar down to the base of your neck.
2. Focus on squeezing your shoulder blades together.
3. Return to the starting position with control.
4. Keep your core engaged.
5. Maintain a neutral neck.

Common Mistakes

1. Straining the cervical spine.
2. Pulling too low.
3. Using weights that are too heavy for proper form.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
View more

Explore by Muscle Groups

Abductors Abductors
Abs Abs
Adductors Adductors
Back Back
Biceps Biceps
Calves Calves
Chest Chest
Forearms Forearms
Glutes Glutes
Hamstrings Hamstrings
Lower Back Lower Back
Quads Quads
Shoulders Shoulders
Trapezius Trapezius
Triceps Triceps

Explore by Equipment

Ab Bench Ab Bench
Accessories
Barbell Barbell
Bodyweight-only Bodyweight-only
BOSU Balance Trainer BOSU Balance Trainer
Box Box
Cable Crossover Machine Cable Crossover Machine
Cable Machine
Cable Machine with Rope Attachment Cable Machine with Rope Attachment
Captain's Chair Captain's Chair
Dumbbells Dumbbells
EZ Bar EZ Bar
Free Weights
Handle Bands Handle Bands
Hi-Lo Cable Machine Hi-Lo Cable Machine
Kettlebell Kettlebell
Lat Pulldown Machine Lat Pulldown Machine
Leverage Machine Leverage Machine
Loop Bands Loop Bands
Mini Loop Bands Mini Loop Bands
No Equipment
Pull-up Bar Pull-up Bar
Resistance Bands
Rings Rings
Seated Cable Row Machine Seated Cable Row Machine
Sled Machine Sled Machine
Smith Machine Smith Machine
Stability (Swiss) Ball Stability (Swiss) Ball