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Wide Grip Rear Pulldown Behind Neck

Exercise Profile

Body PartBack
EquipmentCable
Primary MusclesLatissimus Dorsi
Secondary MusclesTeres Major, Trapezius Lower Fibers
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Introduction to the Wide Grip Rear Pulldown Behind Neck

The Wide Grip Rear Pulldown Behind Neck is a strength-building exercise that primarily targets the muscles in your back, particularly the latissimus dorsi, while also engaging the shoulders and biceps. It is suitable for both beginners and advanced fitness enthusiasts who are looking to improve their upper body strength and posture. Individuals may choose to incorporate this exercise into their routine to enhance muscle definition, promote better posture, and improve overall fitness performance.

Performing the Wide Grip Rear Pulldown Behind Neck: A Step-by-Step Tutorial

  • Grasp the bar with a wide overhand grip, your hands should be wider than your shoulders and your palms should be facing forward.
  • Begin the exercise by pulling the bar down behind your neck until it touches the back of your neck, while keeping your torso straight and squeezing your shoulder blades together.
  • Hold the position for a moment, then slowly return the bar back to the starting position, allowing your arms to fully extend and your lats to stretch.
  • Repeat the exercise for the desired number of repetitions, always maintaining good form and control.

Tips for Performing Wide Grip Rear Pulldown Behind Neck

  • **Controlled Movement**: Pull the bar down behind your neck until it touches the base of your neck. Make sure this movement is slow and controlled, avoiding any jerky motions that could potentially cause injury.
  • **Avoid Arching Your Back**: One common mistake is to excessively arch the back during the exercise. This can lead to strain or injury. Keep your back straight and your torso upright throughout the exercise.
  • **Do Not Pull Too Low**: Another common mistake is pulling the bar too low. The bar should only come down to the base of your neck. Pulling it lower can put undue stress on your shoulders and neck.
  • **Keep Your Head Forward**: It

Wide Grip Rear Pulldown Behind Neck FAQs

Can beginners do the Wide Grip Rear Pulldown Behind Neck?

Yes, beginners can do the Wide Grip Rear Pulldown Behind Neck exercise. However, it's important to note that this exercise requires careful attention to form and technique to prevent injury. It's recommended to start with a light weight to ensure proper form and gradually increase as strength and technique improve. It may also be helpful for beginners to have a trainer or experienced gym-goer supervise their form when first starting out.

What are common variations of the Wide Grip Rear Pulldown Behind Neck?

  • V-Bar Pulldown: Instead of a wide bar, this variation uses a V-bar, which allows a neutral grip and targets the lats differently.
  • Single Arm Pulldown: This variation is performed one arm at a time, allowing for a greater range of motion and individual muscle focus.
  • Reverse Grip Pulldown: This variation uses an underhand grip, which targets the lower lats more than the traditional wide grip.
  • Straight Arm Pulldown: This variation is performed with straight arms, emphasizing the lats and improving shoulder stability.

What are good complementing exercises for the Wide Grip Rear Pulldown Behind Neck?

  • Bent Over Barbell Rows: This exercise is beneficial because it not only strengthens the same muscles as the Wide Grip Rear Pulldown Behind Neck (such as the lats and traps) but also engages the lower back and hamstrings, offering a more comprehensive workout.
  • T-Bar Rows: Similar to the Wide Grip Rear Pulldown Behind Neck, T-Bar rows mainly target the lats and middle back. However, this exercise also engages the biceps and shoulders, providing a fuller upper body workout and promoting better posture.

Related keywords for Wide Grip Rear Pulldown Behind Neck

  • Cable Back Workout
  • Wide Grip Pulldown Exercise
  • Rear Pulldown Behind Neck Routine
  • Back Strengthening Exercises
  • Cable Machine Back Exercises
  • Wide Grip Back Workout
  • Behind Neck Pulldown Technique
  • Cable Pulldown for Back Muscles
  • Wide Grip Rear Pulldown Tutorial
  • Cable Machine Pulldown Techniques.