Cable Wide Grip Behind Neck Pulldown
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Teres Major, Trapezius Lower Fibers
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable wide grip behind neck pulldown is a back-width exercise that primarily targets the latissimus dorsi, with the teres major and lower trapezius assisting. Performed at a cable lat pulldown station with a wide bar pulled down behind the head, it builds upper-back width but demands good shoulder mobility and careful form to stay safe.
Cable Wide Grip Behind Neck Pulldown: So führst du sie aus
- 1Attach a long bar to a high cable pulley and set the thigh pad so your knees sit snugly underneath it.
- 2Grip the bar with both hands wider than shoulder-width, using a full overhand (pronated) grip.
- 3Sit down, secure your thighs under the pad, and let your arms extend fully overhead with a slight forward lean.
- 4Brace your core and pull your shoulder blades down and together to start the movement.
- 5Tuck your chin slightly and pull the bar down behind your head until it reaches the base of your skull or upper neck, leading with your elbows.
- 6Pause briefly and squeeze your lats and mid-back at the bottom without forcing the bar lower than is comfortable.
- 7Control the bar back up to full extension, keeping tension on your lats throughout.
- 8Complete your reps, then let the bar return to the top and release it under control.
Technik-Tipps
- Only use this variation if you have good shoulder mobility; if you feel pinching or strain in the shoulders, switch to a front pulldown instead.
- Keep your neck in a neutral position and avoid jutting your head forward to meet the bar.
- Drive the movement with your elbows and lats rather than yanking with your arms, so the back muscles do the work.
- Use a moderate weight you can control through a full range of motion rather than chasing heavy loads on this variation.
- Keep your torso upright and stable instead of swinging to generate momentum.
Häufige Fehler
- Pulling the bar too far down or forcing it below the neck, which places excessive strain on the shoulder joints and cervical spine.
- Craning the head and neck forward to reach the bar, which stresses the neck instead of training the back.
- Using too much weight and swinging the torso, which shifts work off the lats and risks losing control of the bar.
- Rounding the upper back instead of keeping the shoulder blades retracted, reducing lat engagement.
- Cutting the range of motion short at the top by not letting the arms fully extend, limiting the stretch on the lats.
Häufig gestellte Fragen
What muscles does the cable wide grip behind neck pulldown work?
It primarily works the latissimus dorsi, with the teres major and lower trapezius assisting to pull the bar down and retract the shoulder blades.
Is the behind the neck pulldown safe?
It can be hard on the shoulders and neck. Only use it if you have good shoulder mobility, keep the range comfortable, and never force the bar low behind your head. If you feel any pinching, switch to a front pulldown.
Behind neck vs front pulldown — what's the difference?
Both train the lats, but the front pulldown lets you keep a safer shoulder position and a fuller range of motion, while the behind neck version places more demand on shoulder mobility for a similar back-width stimulus.
How wide should my grip be?
Use a grip wider than shoulder-width with an overhand hold. A wider grip emphasizes the outer lats and upper-back width, but keep it within a range you can control comfortably.
Is this exercise good for beginners?
Beginners are usually better off starting with a standard front pulldown to learn the movement and build shoulder strength. Save the behind neck variation for once you have solid mobility and pulldown technique.
