The cable wide grip behind neck pulldown is the classic wide-grip lat pulldown variation where the bar is pulled behind the neck rather than to the chest. The angle biases the upper lats and traps. It is a powerful builder of back width but requires good shoulder mobility.
Muscle Group
Back, Latissimus Dorsi, Traps
Equipment Required
Cable
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Builds upper lat width
- Targets the upper traps
- Old-school back-builder
- Strong wide grip variation
- Builds back detail
- Useful for advanced lifters
How to perform
- Sit at a cable lat pulldown machine with thighs under the pads.
- Attach a wide bar to the cable.
- Reach up and grab the bar with a wide overhand grip.
- Sit upright with chest up and shoulders back.
- Brace your core and keep your back tall.
- Pull the bar down behind your neck toward the upper traps.
- Lead with the elbows down and pinned to the sides.
- Squeeze the lats at the bottom, then return slowly.
FRONT VIEW
BACK VIEW
Upper Back
Primary
Back
Primary