Cable Wide Grip Rear Pulldown Behind Neck
Also known as: wide grip cable rear pulldown behind neck
Skip the guesswork: Cable Wide Grip Rear Pulldown Behind Neck leans on unbroken cable tension for control through the whole range.
How to do Cable Wide Grip Rear Pulldown Behind Neck
- Adjust the cable machine so that the pulldown bar is at a height above your head.
- Sit down on the seat and grab the pulldown bar with a wide overhand grip.
- Keep your back straight and your chest up as you lean back slightly.
- Pull the bar down towards your upper chest, squeezing your shoulder blades together.
- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
- Repeat for the desired number of repetitions.
Cable Wide Grip Rear Pulldown Behind Neck Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Wide Grip Rear Pulldown Behind Neck Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Cable Wide Grip Rear Pulldown Behind Neck
Swap Cable Wide Grip Rear Pulldown Behind Neck For
Cable Wide Grip Rear Pulldown Behind Neck — Frequently Asked Questions
How do you do the Cable Wide Grip Rear Pulldown Behind Neck?
Adjust the cable machine so that the pulldown bar is at a height above your head. Sit down on the seat and grab the pulldown bar with a wide overhand grip. Keep your back straight and your chest up as you lean back slightly. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Wide Grip Rear Pulldown Behind Neck work?
The Cable Wide Grip Rear Pulldown Behind Neck primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Wide Grip Rear Pulldown Behind Neck should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Wide Grip Rear Pulldown Behind Neck good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Wide Grip Rear Pulldown Behind Neck?
Try the Wide Grip Rear Pull-up, Lever Reverse Grip Lateral Pulldown or the Barbell Decline Bent Arm Pullover. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Wide Grip Rear Pulldown Behind Neck the same as the wide grip cable rear pulldown behind neck?
Yes. The Cable Wide Grip Rear Pulldown Behind Neck is also commonly called the wide grip cable rear pulldown behind neck. Different gyms and training programs label it differently, but "wide grip cable rear pulldown behind neck" refer to this same movement.
