How to do the Cable Wide Grip Rear Pulldown Behind Neck
Cable Wide Grip Rear Pulldown Behind Neck is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
Cable Wide Grip Rear Pulldown Behind Neck demonstration · © GymiaFit
Cable Wide Grip Rear Pulldown Behind Neck at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoids
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Wide Grip Rear Pulldown Behind Neck step by step
- 1Adjust the cable machine so that the pulldown bar is at a height above your head.
- 2Sit down on the seat and grab the pulldown bar with a wide overhand grip.
- 3Keep your back straight and your chest up as you lean back slightly.
- 4Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- 5Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Wide Grip Rear Pulldown Behind Neck — questions
What muscles does the Cable Wide Grip Rear Pulldown Behind Neck work?
The Cable Wide Grip Rear Pulldown Behind Neck primarily targets the Lats. It also recruits the Biceps, Rhomboids, Rear Deltoids as secondary movers.
What equipment do I need for the Cable Wide Grip Rear Pulldown Behind Neck?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Wide Grip Rear Pulldown Behind Neck suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Wide Grip Rear Pulldown Behind Neck?
Alternate Lateral Pulldown, Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Wide Grip Rear Pulldown Behind Neck demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.