All training resources
Exercise guide
Behind-the-Neck Lat Pulldown
A wide-grip lat pulldown taken behind the head, targeting the upper lats and traps — requires full overhead shoulder mobility.
What this exercise works
- Muscles
- latissimus dorsi · posterior deltoid · rhomboids · trapezius
- Goals
- hypertrophy
- Equipment
- Lat pulldown machine
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Sit at a lat pulldown station with thighs secured under the pad.
- Grip the bar with a wide, overhand grip — wider than shoulder-width.
- Keep the torso upright and tuck the chin slightly forward.
- Pull the bar down behind the head until it touches the base of the neck.
- Return under control to the full overhead stretch.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Only perform this if you have full, pain-free overhead shoulder mobility.
- Use a moderate load — this is not a strength lift, it's a hypertrophy accessory.