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All exercises

Cable wide grip rear pulldown behind neck

Advanced

Cable wide grip rear pulldown behind neck is a compound cable exercise for the lats, also working the biceps, upper back, and rear delts.

What it works

Primary muscle

Lats

Also works

BicepsUpper backRear delts

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Adjust the cable machine so that the pulldown bar is at a height above your head.
  2. 2Sit down on the seat and grab the pulldown bar with a wide overhand grip.
  3. 3Keep your back straight and your chest up as you lean back slightly.
  4. 4Pull the bar down towards your upper chest, squeezing your shoulder blades together.
  5. 5Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Cable cross-over lateral pulldownCable
  • Lever one arm lateral wide pulldownMachine
  • Cable rear pulldownCable
  • Cable one arm pulldownCable
  • Cable bar lateral pulldownCable
  • Gironda sternum chinBodyweight

Easier variations

  • Cable cross-over lateral pulldownCable
  • Cable one arm pulldownCable
  • Alternate lateral pulldownCable
  • Cable bar lateral pulldownCable
Logged today · 2 min restCable wide grip rear pulldown behind neck

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