Cable Wide Grip Rear Pulldown Behind Neck

The cable wide grip rear pulldown behind neck is a strength exercise targeting the latissimus dorsi (lats) and also engaging the biceps, rhomboids, and rear deltoids. It involves pulling a cable bar behind the neck while seated, requiring good shoulder mobility and control.

Quick Facts

How to Do Cable Wide Grip Rear Pulldown Behind Neck

Follow these step-by-step instructions to perform Cable Wide Grip Rear Pulldown Behind Neck with proper form and technique.

1. Adjust the cable machine so that the pulldown bar is at a height above your head.
2. Sit down on the seat and grab the pulldown bar with a wide overhand grip.
3. Keep your back straight and your chest up as you lean back slightly.
4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Wide Grip Rear Pulldown Behind Neck targets helps you integrate it effectively into your training program.

Benefits of Cable Wide Grip Rear Pulldown Behind Neck

Incorporating Cable Wide Grip Rear Pulldown Behind Neck into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Lats Development: Cable Wide Grip Rear Pulldown Behind Neck directly targets and strengthens the Lats, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Biceps, Rhomboids, and Rear Deltoids, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Wide Grip Rear Pulldown Behind Neck build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Cable Wide Grip Rear Pulldown Behind Neck safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Wide Grip Rear Pulldown Behind Neck, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Lats and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Lats typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Wide Grip Rear Pulldown Behind Neck, track these metrics during your workouts: