Exercise Library
Cable Wide Grip Behind Neck Pulldown
Adjust the cable machine so the pulley is high and attach a wide bar. Sit facing the machine with your knees secured under the pads and feet flat. Grasp the bar with a wide overhand grip, palms facing forward. Engage your core and lean slightly forward with chest up. Pull the bar down behind your neck in a controlled arc until elbows reach about 90°. Pause briefly, then slowly extend arms back to the start under control.
Primary muscle
Primary: Latissimus dorsi (lats) Secondary: Teres major
Secondary muscles
trapezius, rear deltoids, biceps
Equipment
Cable
Category
Back
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