Exercise guide
Cable Wide Grip Rear Pulldown Behind Neck
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
This variation targets the upper lats, rear deltoids, and trapezius by altering the pulling angle to emphasize the mid-to-upper back. It is highly effective for improving upper back width and posture, provided the lifter has adequate shoulder mobility.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach a long straight bar to the high pulley and sit on the bench or seat facing the machine.
- Grasp the bar with a wide overhand grip, approximately 6-10 inches wider than shoulder-width on each side.
- Secure your thighs under the support pads and plant your feet firmly on the floor.
- Sit tall with your chest up and tilt your head slightly forward to allow the bar to clear your skull.
How to do it
- Exhale as you pull the bar straight down behind your head toward the base of your neck in a controlled motion.
- Drive your elbows down and back, focusing on squeezing your shoulder blades together at the bottom of the rep.
- Inhale as you slowly return the bar to the starting position, maintaining tension on the lats throughout the 2-3 second ascent.
- Stop the upward movement just before your elbows fully lock out to keep the muscles engaged.
Form checklist
- Keep your torso upright; do not lean excessively forward or hunch your shoulders.
- Only pull the bar to the base of the neck or the top of the traps; going lower can strain the shoulder joints.
- Ensure the movement is driven by the elbows, not by pulling with the hands.
- Maintain a neutral spine and avoid jutting your chin forward aggressively.
Pro tips
- Focus on the 'retraction' of the scapula before the 'depression' to ensure the trapezius and rhomboids are fully engaged.
- Use a thumbless 'suicide' grip to help shift the focus away from the biceps and onto the lats and rear delts.
Make it harder
- Add a 2-second isometric squeeze at the bottom of the movement to maximize peak contraction.
- Implement a 4-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
Frequently asked
- What muscles does the cable wide grip rear pulldown behind neck work?
- The cable wide grip rear pulldown behind neck primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable wide grip rear pulldown behind neck?
- The cable wide grip rear pulldown behind neck uses cable.
- Is the cable wide grip rear pulldown behind neck good for beginners?
- The cable wide grip rear pulldown behind neck is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.