Behind neck lat pull down machine

Category

Back

Difficulty

Beginner

Equipment

Lat Pull Down Machine Cable

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Biceps Brachii, Rhomboids

How to do it

1. Sit at a lat pulldown machine with your feet flat on the floor. Grasp the bar with a wide overhand grip (palms facing forward).
2. Lean slightly forward and pull the bar down behind your neck, keeping your elbows pointed down.
3. Squeeze your shoulder blades together as you bring the bar down to the back of your neck.
4. Slowly return the bar to the starting position, extending your arms fully without locking your elbows. Repeat the movement for the desired number of repetitions.

Form tips

• Maintain a slight forward lean to avoid excessive neck strain.
• Breathe steadily, exhaling as you pull the bar down and inhaling as you return to the starting position.
• Ensure the knee pad is securely positioned to prevent your legs from lifting during the movement.