Behind The Neck Lat Pulldown (Cable)

Lat isolation exercise performed by pulling a cable downward behind the neck, emphasizing the lats and upper back muscles.

Instructions

1. Sit upright on a lat pulldown machine with feet flat and thighs secured under the pad.
2. Grasp the wide bar with both hands, palms facing forward, slightly wider than shoulder-width.
3. Lean back slightly (about 10 degrees) and pull the bar down behind your neck toward your upper back.
4. Pull until the bar reaches the base of your skull or slightly below your neck.
5. Squeeze your lats and upper back at the bottom of the movement.
6. Slowly return the bar to the starting position under control.

Tips

• This variation places greater emphasis on the lats compared to front pulldowns.
• Lean back slightly to reduce strain on the shoulder joint and neck.
• Keep your chest up and shoulders back throughout the entire movement.
• Use a controlled tempo, especially on the lowering phase.
• This exercise is more advanced; ensure adequate shoulder mobility before performing.