How to perform the Behind Neck Pulldown
- 1Sit at the cable pulldown machine, set the thigh pads snug over your legs, take a wide overhand grip on the bar, and sit tall with your chest lifted and core lightly braced. Lean your torso just slightly forward so the bar can travel behind your head without you jutting your neck out.
- 2Pull the bar down in a smooth, controlled motion toward the top of your upper back, thinking about driving your elbows down and in, then pause and slowly let the bar rise back up until your arms are straight. Exhale as you pull the bar down, inhale as you return to the top, and avoid using momentum or swinging your body.
Coach tips
- Stop the bar around the level of your upper traps or just below your ears; don’t force it lower if your shoulders feel tight or strained.
- Keep your head and neck neutral—don’t push your head forward to make room for the bar.
- If you feel any sharp shoulder pain, switch to a front pulldown instead, which is usually easier on the joints.
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