How to do the Cable Wide Grip Behind Neck Pulldown
BackBack & LatsCableBeginner
The cable wide grip behind neck pulldown targets your lats and upper back with constant tension that free weights simply cannot replicate. Master this movement and you will build the wide, powerful back that makes every other upper body lift stronger.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Sit tall at the cable station, lock your thighs under the pad, and grip the bar several inches wider than shoulder width with an overhand grip.
- Lean your torso slightly forward and tilt your chin down, bringing the bar smoothly behind your head to the base of your skull.
- Drive your elbows down and back, squeezing your shoulder blades together as the bar touches the back of your neck.
- Slowly return the bar to full arm extension, letting your lats stretch completely before beginning the next rep.
Common mistakes
- Pulling with a rounded or hunched upper back, which shifts stress off the lats onto vulnerable neck structures — fix this by keeping your chest tall and spine neutral throughout the movement.
- Using momentum or dropping the bar quickly behind the neck, which risks cervical strain — fix this by controlling the descent for a full two-count on every rep.
- Placing hands too close to shoulder width, which limits lat recruitment — fix this by gripping wide enough that your elbows track directly out to the sides at the bottom position.
Pro tip — Focus on initiating every rep by depressing your shoulder blades downward before you bend your elbows, this pre-activates the lats fully and prevents your biceps from taking over the movement.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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