Behind The Neck Pulldown

Behind The Neck Pulldown Instructions

• Attach the appropriate handle to the cable machine.
• Be seated facing away from the machine.
• Grip the attachment wider than shoulder-width with a pronated hand position.
• This allows you to create torque in your lats so they control the movement. 
• You want a neutral spine with your eyes fixated straight ahead. 
• Ignore the notion to roll your neck forward.
• At the start, you want the weight off the stack and your elbows slightly bent.
• Initiate and control the movement by activating your lats and pulling the bar on a more vertical angle versus the traditional lat pulldown exercise.
• Your arms are passive throughout the exercise.
• Pull the attachment to the top of your head.
• After a brief pause, allow to bar to track back to the starting position. Maintain tension on the lats during the eccentric phase.

*Tips*

• Refrain from pulling the bar past your head.
• This puts unnecessary stress on the neck and shoulders and can cause injury.
• Focus on limiting the use of your biceps to pull the weight down. A wider than shoulder-width grip helps isolate the lats.
• Don't let your chest cave inward as you fatigue. Maintain the strong posture you started with.
• Don't wrap your thumbs around the attachment. This will help engage your lats more.