Behind-the-Neck Lat Pulldown
With good mobility, pull the bar behind the neck to the base of the skull, keeping the torso upright.
Get started
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Lats, Upper back
- Equipment
- Cable
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the lats, for when the cable is taken or you want a change.
Questions
- What muscles does the Behind-the-Neck Lat Pulldown work?
- The Behind-the-Neck Lat Pulldown mainly works the lats and upper back.
- What equipment do you need for the Behind-the-Neck Lat Pulldown?
- A cable.
- How many sets and reps of the Behind-the-Neck Lat Pulldown?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Behind-the-Neck Lat Pulldown?
- Archer Pull-Up, Band Lat Pulldown, Barbell Bent-Over Row and Barbell Rack Chin work the same main muscle.
Program it for your clients
Coaches add the Behind-the-Neck Lat Pulldown to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.