Behind Neck Wide Grip Lat Pulldown
Also known as: wide grip behind neck lat pulldown, wide grip pulldown behind the neck, behind the neck lat pulldown wide grip, wide grip behind neck pulldown, wide grip rear pulldown behind neck, behind the neck pulldowns wide grip
In SetGrip: Lat Pulldown (Behind Neck, Wide Grip)
Combining the widest grip with a behind-the-neck bar path makes this the most mobility-hungry pulldown in the family: your shoulders sit in deep external rotation with hands far apart, and the range of motion is short. Treat it as a situational upper-lat movement at modest loads, and only once the regular Behind Neck version already feels comfortable.
How to do the Behind Neck Wide Grip Lat Pulldown
- Adjust the cable machine so that the pulldown bar is at a height above your head.
- Sit down on the seat and grab the pulldown bar with a wide overhand grip.
- Keep your back straight and your chest up as you lean back slightly.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward your hips, not the bar toward your chin.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm down and in, and you should feel a stretch at the top of the rep and a squeeze at the bottom along the sides of the back.
Common mistakes
- Rowing the bar — a slight lean is fine but if the torso swings past 30 degrees you are rowing, not pulling down; sit tall and let the elbows travel straight down.
- Pulling behind the neck by accident — unless you are deliberately training the behind-the-neck version light with good shoulder mobility, bring the bar to the top of the chest and no further.
- Starting with the arms — initiate by pulling the shoulders down away from the ears, then let the elbows follow.
- Stack slamming on the return — control the bar all the way back up until the arms are straight and the lats are stretched.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pulldowns go after pull-ups or as the main vertical pull if you cannot do pull-ups yet. Superset with a straight arm pulldown or cable row on the same stack.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Behind Neck Wide Grip Lat Pulldown work?
The Behind Neck Wide Grip Lat Pulldown primarily works the lats. It also involves the biceps, rhomboids and delts, which assist the movement and stabilise the joints.
Is the Behind Neck Wide Grip Lat Pulldown good for beginners?
Not as a starting point. The Behind Neck Wide Grip Lat Pulldown is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Behind Neck Wide Grip Lat Pulldown?
If you cannot do the Behind Neck Wide Grip Lat Pulldown, try the Cable Crossover Lat Pulldown, the Single Arm Wide Grip Machine Lat Pulldown or the Behind Neck Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Behind Neck Wide Grip Lat Pulldown, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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