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Behind-the-neck Lat Pulldown

Behind-the-neck LAT PULLDOWN

Grasp cable bar with an overhand shoulder width or slightly wider grip with a slight bend at the elbows. Sit with thighs under supports. Position yourself directly under the pulley so you do not have to lean forward, and so that you minimize the amount you have to behind your head forward.

Pull down cable bar directly behind your head and as low as you feel comfortable but not much further than your ear lobe height. Keep the form very strict and controlled, and do not bent your neck forward (or very minimal). You should be sitting nearly upright during the entire movement with a slight arch in the lower back. Return until arms are almost straight. Repeat.

Never look straight up at the bar. Look forward. Do not straighten the arms at the extended arm position. By not locking them out the tension stays on the back muscles. Try to squeeze your back—envision you’re pulling your elbows toward each other behind your back. With this exercise it is very important to use strict technique. This can be a potentially dangerous exercise to your neck if you do not follow good technique.

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