BackIntermediate
Behind-the-Neck Lat Pulldown
A wide-grip pulldown with the head tipped forward so the bar comes down behind the neck. Puts the upper lats and rear delts under load at the cost of heavy shoulder demands; only for lifters with good shoulder mobility.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Traps (Trapezius)
- Rear Delts
- Biceps
- Brachialis
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.