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How to do Wide-Grip Behind Neck Pulldown:

• Step 1: Position yourself at a lat pulldown machine so that your thighs are under the leg pads.
• Step 2: Grasp the bar so your arms are fully extended and your palms are facing forward with your hands wider than shoulder width apart.
• Step 3: While keeping your back straight, lean your upper body and head forward so that the bar is positioned directly over the back of your neck. This is your starting position.
• Step 4: Exhale as you slowly lower the bar straight down until it lightly touches the back of your neck.
• Step 5: Contract your back muscles for a moment and then inhale as you slowly raise the bar and return to the starting position.
• Step 6: Repeat for a complete set.

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Muscles Worked

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Details

wide-grip behind neck pulldown is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the shoulders, biceps and middle back ...more