# Behind the Neck Lat Pulldown

A wide-grip machine pulldown that brings the bar down behind your head to the base of the skull. Targets the lats and upper back but asks more of shoulder mobility than a pulldown to the chest.

- Intermediate · Compound
- Equipment: Lat pulldown
- HD video: https://media.seto.fit/exercises/behind-neck-lat-pull-down-machine/video/male.mp4
- HTML: https://seto.fit/exercises/behind-the-neck-lat-pulldown/

## Muscles worked

- Lats: 9/10
- Teres major: 7/10
- Rhomboids: 6/10
- Biceps: 5/10
- Traps: 5/10
- Rear delts: 4/10
- Forearms: 3/10

## How to do the Behind the Neck Lat Pulldown

1. Sit tall, securing your legs under the pads for a stable base.
2. Grip the bar wide with palms facing forward.
3. Pull the bar down behind your head, elbows driving down and out.
4. Slowly release the bar back to the starting position, arms extended.

### Full technique — 7 steps

1. Sit at the pulldown station and secure your thighs firmly under the leg pads.
2. Take a wide overhand grip on the bar and set your torso nearly upright.
3. Let your arms reach overhead fully without letting your shoulders shrug excessively.
4. Tilt your head slightly forward so the bar can pass behind it.
5. Drive your elbows down and out, pulling the bar behind your head to the base of your skull.
6. Stop when your elbows are bent about 90 degrees, without pushing your head forward to go lower.
7. Let the bar travel back up under control until your elbows are fully extended.

## Common mistakes

- Shrugging shoulders during the pull
- Yanking with the arms first
- Stopping short of full overhead reach
- Pushing the head far forward
- Pulling the bar down onto the neck
- Leaning back to move weight

## Form cues

- Drive elbows down
- Keep torso nearly upright
- Reach fully overhead
- Stop at base of skull

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Outdoor Gym Lat Pulldown](https://seto.fit/exercises/outdoor-gym-lat-pulldown/), [Bench Assisted Chin-Up](https://seto.fit/exercises/bench-assisted-chin-up/)
- **Resistance bands**: [Band Assisted Chin-Up](https://seto.fit/exercises/band-assisted-chin-up/), [Prone Resistance Band Superman Lat Pulldown](https://seto.fit/exercises/prone-resistance-band-superman-lat-pulldown/)
- **Cable machine**: [Dual Cable Lat Pulldown](https://seto.fit/exercises/dual-cable-lat-pulldown/), [Single Arm Half Kneeling Cable Lat Pulldown](https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Machine High Row](https://seto.fit/exercises/machine-high-row/) — Beginner
- Easier: [Assisted Chin-Up](https://seto.fit/exercises/assisted-chin-up/) — Beginner
- **This exercise: Behind the Neck Lat Pulldown — Intermediate**
- Harder: [Suspension Trainer Chin-Up](https://seto.fit/exercises/suspension-trainer-chin-up/) — 105% of bodyweight

## Quick answers

### What muscles does the Behind the Neck Lat Pulldown work?

Primary: Lats 9/10, Teres major 7/10. Also works: Rhomboids 6/10, Biceps 5/10, Traps 5/10, Rear delts 4/10.

### When should I do the Behind the Neck Lat Pulldown in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Behind the Neck Lat Pulldown?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Behind the Neck Lat Pulldown?

No equipment: Outdoor Gym Lat Pulldown, Bench Assisted Chin-Up. Resistance bands: Band Assisted Chin-Up, Prone Resistance Band Superman Lat Pulldown. Cable machine: Dual Cable Lat Pulldown, Single Arm Half Kneeling Cable Lat Pulldown.

### What is an easier version of the Behind the Neck Lat Pulldown?

Assisted Chin-Up (Beginner), Machine High Row (Beginner).

### What is a harder version of the Behind the Neck Lat Pulldown?

Suspension Trainer Chin-Up (105% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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