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.

How to do it

1. Sit at a lat pulldown station with thighs secured under the pad.
2. Grip the bar with a wide, overhand grip — wider than shoulder-width.
3. Keep the torso upright and tuck the chin slightly forward.
4. Pull the bar down behind the head until it touches the base of the neck.
5. Return under control to the full overhead stretch.
6. Repeat for the recommended number of repetitions.

Tips

• 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.

Muscles

Primary: Lats

Secondary: Rear deltoid, Rhomboids, Traps