Exercise guide · Advanced · Compound

Cable Wide Grip Rear Pulldown Behind Neck: How to Do It & Muscles Worked

The cable wide grip rear pulldown behind neck is a strength exercise targeting the latissimus dorsi (lats) and also engaging the biceps, rhomboids, and rear deltoids. It involves pulling a cable bar behind the neck while seated, requiring good shoulder mobility and control.

Primary muscles
Lats
Secondary muscles
Biceps , Traps , Shoulders
Equipment
Cable
Level · type
Advanced · Compound
Demonstration of the cable wide grip rear pulldown behind neck
Front view: muscles worked by the cable wide grip rear pulldown behind neck. Primary: lats. Secondary: biceps, traps and shoulders.
Back view: muscles worked by the cable wide grip rear pulldown behind neck. Primary: lats. Secondary: biceps, traps and shoulders.
Primary Secondary

How to do the cable wide grip rear pulldown behind neck

  1. Step 1: Adjust the cable machine so that the pulldown bar is at a height above your head.
  2. Step 2: Sit down on the seat and grab the pulldown bar with a wide overhand grip.
  3. Step 3: Keep your back straight and your chest up as you lean back slightly.
  4. Step 4: Pull the bar down towards your upper chest, squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable wide grip rear pulldown behind neck by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Wide Grip Rear Pulldown Behind Neck alternatives

More exercises that train the lats as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.