Description

The cable wide grip rear pulldown behind neck is a compound exercise that targets the upper back muscles, particularly the latissimus dorsi.

Starting Position

Sit upright with your chest up and shoulders back. Grab the wide grip handle with an overhand grip, arms fully extended above your head.

Technical Execution

Exhale as you pull the handle down towards the back of your neck, squeezing your shoulder blades together at the bottom of the movement. Inhale as you slowly return to the starting position.

Range of Motion

Focus on a full range of motion, ensuring the handle comes all the way down towards the base of your neck and extending back to the starting position.

Variations

Variations of this exercise include using different hand grips or trying a wider or narrower grip for variation.

Common Mistakes

Common mistakes include using momentum to pull the weight, rounding the back, and not fully engaging the back muscles.

Practical Advice

Maintain a straight back, engage your core, and pull the weight down towards the back of your neck while keeping your elbows pointed out.

Additional Notes

It is important to adjust the weight to a level that allows for proper form and control throughout the exercise.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

lats

Secondary Muscles