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Wide-Grip Pulldown Behind the Neck

IntermediateStrengthTier T3

Sit under the knee pad and grip the wide bar overhand, bringing your torso and head forward. Draw the bar down until it touches the back of your neck. Raise it slowly back to the start with your arms fully extended.

Targets: Shoulder
Muscles: Latissimus Dorsi

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit at the pulldown station and adjust the knee pad to hold the thighs.
  • Grip the wide bar overhand wider than the shoulders, then bring the torso and head forward.
  1. He sits at the pulldown station: thighs pinned under the knee pad, both arms extended overhead holding the wide bar with a wide overhand grip, torso and head brought forward so the bar line aims at the back of his neck.

    Step 1 of 5

    Sit under the adjusted knee pad, grip the wide bar overhand, and bring your torso and head forward on the imaginary line from the bar to the back of your neck.

  2. He is mid-draw: the wide bar travelling down and back behind his head toward the nape, elbows bending and dropping down-and-back, shoulders drawing down, his torso and head still held forward.

    Step 2 of 5

    As you breathe out, draw the bar down by bringing the shoulders and upper arms down and back, keeping the upper torso stationary.

  3. He holds the contracted finish: the wide bar touching the back of his neck, elbows bent low and wide, shoulder blades squeezed together, torso and head still forward, thighs pinned.

    Step 3 of 5

    Bring the bar down until it touches the back of your neck, squeezing the shoulder blades together for a second.

  4. He is mid-raise: the wide bar travelling back up and forward in line with his extended-arm start, elbows extending, torso and head still forward, shoulders easing up to the stretched finish.

    Step 4 of 5

    Slowly raise the bar back to the start with the arms fully extended and the lats stretched, breathing in.

  5. He sits at the pulldown station: thighs pinned under the knee pad, both arms extended overhead holding the wide bar with a wide overhand grip, torso and head brought forward so the bar line aims at the back of his neck.

    Step 5 of 5

    Sit under the adjusted knee pad, grip the wide bar overhand, and bring your torso and head forward on the imaginary line from the bar to the back of your neck.

Breathing

  • Breathe out as you draw the bar down to the neck and inhale during the slow raise.

Safety Information

Sit at the pulldown station with the knee pad adjusted to your height holding the thighs down. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the upper torso stationary and let only the arms move; the behind-the-neck finish needs a controlled draw, not a yank. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.