Behind Neck Lat Pulldown
Also called behind the neck pulldown, rear lat pulldown
Quick answer
The behind-the-neck lat pulldown is a machine exercise where you pull a wide bar down behind your head toward the top of your neck. It works the lats and upper back, but it needs good shoulder mobility, so many coaches prefer the front pulldown for most people.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Behind Neck Lat Pulldown
- 1
Attach a long straight bar, set the knee pad so it holds your thighs snugly, and take a wide overhand grip.
- 2
Sit with your torso upright or leaning very slightly forward and your arms straight overhead. This is your starting position.
- 3
Pull your shoulder blades down, then drive your elbows down and back to lower the bar behind your head, tilting your head forward only slightly.
- 4
Stop when the bar reaches the top of your neck, or sooner if your shoulders feel pinched; don't push your head forward to clear the bar.
- 5
Let the bar rise slowly until your arms are straight, keeping a little tension on the stack, then start the next rep.
Form cues
- Only use this version if you can raise your arms overhead comfortably.
- Drive your elbows down toward your back pockets.
- Keep your head nearly neutral; tilt it forward just enough to clear the bar.
- Stop the bar near the top of your neck; don't force it lower.
- Try a thumbless grip if your biceps take over the pull.
Breathing: Breathe out as you pull the bar down behind your head; breathe in as you let it rise back up.
Common Behind Neck Lat Pulldown mistakes
Jutting the head forward to clear the bar
Keep your neck close to neutral and stop the bar higher if you can't clear it without pushing your head forward.
Forcing the bar down onto the shoulders
End the rep around the top of your neck, where most people's shoulders stay comfortable.
Swinging the torso to move heavy weight
Choose a load you can pull smoothly with your torso still; leaning back to finish means it's too heavy.
Letting the stack rest between reps
Stop just before the plates touch so your lats stay under tension.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growthmoderate loads; not a max-weight lift | 3–4 | 8–15 | 1–2 min |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Behind Neck Lat Pulldown variations and alternatives
Variations
- Front lat pulldown
Pulling to your upper chest is the standard version and suits most people's shoulders better.
- Underhand cable pulldown
A reverse-grip pulldown that brings in more biceps and is comfortable for many shoulders.
- Wide-grip pull-up
The bodyweight version of a wide-grip vertical pull.
Alternatives
- Pull-up
Trains the lats and biceps with your own bodyweight.
- Seated cable row
A horizontal pull for the mid-back and lats.
- Straight-arm pushdown
Isolates the lats without bending the elbows.
- One-arm dumbbell row
A supported row that trains the lats one side at a time.
Behind Neck Lat Pulldown FAQ
Is the behind-the-neck lat pulldown bad for your shoulders?
It isn't automatically harmful, but it asks more of your shoulders than a front pulldown. Pulling behind your head needs plenty of rotation with your arms raised, plus a forward head position to clear the bar, which many people lack or find uncomfortable. With limited shoulder mobility or past shoulder problems, use the front pulldown. If it causes pain, stop and get it checked by a qualified professional.
Behind-the-neck vs front lat pulldown: which is better?
For most people, the front pulldown. It trains the same main muscles, is easier on the shoulders and neck, allows a fuller range of motion and is simpler to load progressively. The behind-the-neck version has no clear muscle-building advantage, so it is mainly an option for lifters with good shoulder mobility who like it and can do it pain-free.
What muscles does the behind-the-neck pulldown work?
It mainly works the lats, the large muscles along the sides of your back. The middle and lower traps, rhomboids and rear delts help pull your shoulder blades down and together, while the biceps and forearms bend your elbows and hold the bar. The muscles worked are very similar to a wide-grip front pulldown.
Who should skip behind-the-neck pulldowns?
Skip them if you can't comfortably raise your arms straight overhead without arching your back, if pulling behind your head forces your chin toward your chest, or if you have a history of shoulder or neck problems. Beginners are also better served by the front pulldown, which teaches the same pull in a position most shoulders tolerate more easily.
Sources
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