Protected preview
Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Upper back
- Secondary muscles
- Biceps
- Equipment
- Cable
Behind Neck Lat Pull Down Machine
4 steps Updated 29/08/2026
Behind Neck Lat Pull Down Machine is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Lat Pull Down Machine (Cable).
Step by step
How to perform it
- Sit at a lat pulldown machine with your feet flat on the floor. Grasp the bar with a wide overhand grip (palms facing forward).
- Lean slightly forward and pull the bar down behind your neck, keeping your elbows pointed down.
- Squeeze your shoulder blades together as you bring the bar down to the back of your neck.
- Slowly return the bar to the starting position, extending your arms fully without locking your elbows. Repeat the movement for the desired number of repetitions.
Continue from here
Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
Back to all exercises
Behind Neck Lat Pull Down Machine
Add it to your program
Build a program