Cable Wide-Grip Rear Pulldown Behind Neck
Expert Advice
Be cautious with this exercise as it can put strain on the shoulders; ensure you have good shoulder mobility and do not force the range of motion.
How-to-do Steps
- Sit at the cable pulldown machine with your thighs secured under the pads.
- Grasp the bar with a wide grip, palms facing forward.
- Pull the bar down towards the back of your neck, moving your elbows directly downwards.
- Pause briefly at the bottom of the movement, then slowly return the bar to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Wide-Grip Rear Pulldown Behind Neck primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats60%
Secondary
Shoulders20%
Traps20%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Wide-Grip Rear Pulldown Behind Neck work?
Cable Wide-Grip Rear Pulldown Behind Neck primarily targets the Lats. Secondary muscles involved include Shoulders, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Wide-Grip Rear Pulldown Behind Neck?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Wide-Grip Rear Pulldown Behind Neck suitable for beginners?
Cable Wide-Grip Rear Pulldown Behind Neck is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
