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Cable Lat Pull Down Behind Head
Vertical pulling exercise performed on a machine that targets the lats, upper back, and rear delts. Used for hypertrophy, though requires high shoulder mobility to avoid impingement.
About Exercise
Equipment
Single Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Biceps
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Upper Traps
Shoulders
5/10Rear Delts
Biceps
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit securely under the thigh pads of a lat pulldown machine and grasp the bar with a wide overhand grip.
- Depress your shoulder blades to initiate the movement.
- Pull the bar vertically down behind your head towards the base of your neck.
- Keep your head slightly forward but avoid excessive craning.
- Squeeze your upper back muscles at the bottom position.
- Control the bar back up to full arm extension.
Coaching Tips
Form Cues
- Elbows down
- Chest up
- Squeeze shoulder blades
- Control the weight
Breathing
Exhale as you pull the bar down behind your head; inhale as you return to the starting position.
Tempo
3-1-1
Range of Motion
From full arm extension overhead to the bar touching or nearing the base of the neck behind the head.
Safety
Safety Notes
- Avoid if you have a history of shoulder impingement
- Ensure adequate shoulder external rotation exists
- Stop immediately if you feel sharp pain in the shoulder
Spotting
Not recommended; use machine safeties or lighter weight.
Common Mistakes
- Hitting the neck with the bar
- Excessive forward head lean
- Jerking the weight
- Rounding the lower back
When to Avoid
- Shoulder impingement
- Rotator cuff issues
- Neck pain or cervical spine problems
Flexibility Needed
- Adequate shoulder external rotation and flexion
- Good thoracic mobility
Build Up First
- Master basic front lat pulldown form
- Shoulder stability competency
Also known as
Behind The Neck Pulldown, Rear Lat Pulldown, Behind Head Pulldown, Wide Grip Behind Neck Pulldown
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