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The Behind Neck Pulldown is among the most controversial movements in the fitness world. Some swear by it for size in the upper back and lats, while others avoid it like they do the plague, claiming shoulder injury and weak biomechanics. But if you know how to execute it properly and have the mobility for it, this version can zero in on parts of your back that other pulldown versions just don’t quite hit as effectively especially the upper traps and lower lats.
The motion replicates the wide-grip pull-up, but with a level of stability that a machine provides. It sets up a line of pull that allows you to pull vertically with the bar coming down behind your head instead of in front, which places a greater emphasis on the upper lats, rhomboids, and traps.
Warm Up Shoulders First – Mobilize joints before starting.
This guide will show you how to do the behind-the-neck pulldown safely, tell you about its most important benefits, alert you to the most typical form failures, and then how to take your training to the next level without screwing up your shoulders.
Behind Neck Pulldown: How To
Sit Tall, Keep Core Tight – Prevents arching and strain.
Adjust the seat so that your thighs are locked under the pad and the bar hangs directly over you.
Hold the bar with a grip slightly wider than shoulder-width and with a pronated (overhand) grip.
Sit up straight with a flat back and chest up. Bend just a little bit forward, so the bar has a vertical line down the back of your neck.
Lower the bar slowly and under control, keeping your goal of getting the bar just below your neck and behind your head. Elbows point down and slightly back.
At the bottom of the motion, squeeze your shoulder blades together, then let the bar up, acting as if you’re pulling it back to the starting position.
Note: This exercise is not for everyone. If you experience pinching or grinding in the shoulders, stop and consider alternatives such as the front pulldown or pull-up.
Behind Neck Pulldown: Benefits
Grip Slightly Wider Than Shoulder Width – Too wide = unnecessary stress.
Focuses More Specifically on the Upper Back
Standard pulldowns are often focused on the mid-lats, but the behind-the-neck version hits your upper back much harder, including your traps, rear delts, and rhomboids. Done correctly, this can result in more complete back development.
Improves Shoulder Mobility
Since it does force external shoulder rotation and the scapular mobility, you might actually benefit from doing the behind-the-neck variation with light weights in order to improve your range over time. Think of it like a loaded mobility drill—that is, if you’re not trying to force the movement.
Adds Variety to Your Pulling Routine
If you’ve found yourself doing the same variation of the lat pulldown or pull-up for months on end without much progression, slotting in behind-the-neck pulldowns for a few weeks will effectively re-stimulate growth and keep your training interesting and challenging.
Perfect for Mind-Muscle Connection
This is an excellent way to take stress off the grip and concentrate on contracting the back muscles down at the bottom. And because you can’t cheat the rep by leaning too far back, the behind-the-neck pulldown requires strict form and better muscle activation.
Behind Neck Pulldown: Mistakes to Avoid
Pull Bar to Upper Traps, Not Lower – Don’t force a deep pull.
Going Too Heavy: This is not the workout to pursue numbers on. Overloading with the bar tends to result in jerking, bouncing, and unsafe positions for the neck-shoulder area. Lighten the load and go for quality contraction over brute force.
Pulling Too Low Behind The Neck: Lowering the bar below the base of your neck is a major red flag. It over-lengthens the rotator cuff and places the shoulder joint in a compromised position. You should aim to pull the barbell just below the top of your traps.
Allow the Elbows to Fling Backward: Your elbows should be dropping down, not back. When the lats flare up behind your torso, you’re not using your lats very well and are at risk of destabilizing your shoulder capsule.
Forward Head Posture or Neck Craning: Don’t let your head shoot forward to “meet the bar.” Remember to keep your head in a neutral position, chin slightly pulled in, and let your upper back initiate the movement, not your neck.
Lack of Shoulder Mobility: If you can’t do the exercise without discomfort, do not push yourself. You should be able to externally rotate your shoulders enough to bring that bar down without pain.
Expert Training Tips
Elbows Should Stay Under the Bar – Prevents shoulder rotation strain.
Warm Up the Shoulder Girdle: Before you get started, warm up for a few minutes with shoulder circles or band pull-aparts or scapular wall slides. Getting the rotator cuff and upper thoracic spine to mobilize will help your movement.
Lower the Weight and Up the Reps: Keep reps in the 10–15 rep range with a controlled tempo. This will reduce the strain on your joints and increase the muscle engagement in your upper back. Time under tension, not max weight.
Great With Front Pull Downs or Pull Ups: Pulldowns to the back of the neck should be used in addition to, not in place of, front pulldowns or pullups. Front then behind-the-neck movements on different days in your program can help to ensure balanced development.
Listen to Your Body: A little stretch or burn in the upper back is fine. But any grinding, pinching, or sharp pain in the shoulders is not. Adapt this or skip it.
