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Cable Behind-the-Head Lat Pulldown
Cable machine exercise pulling a wide bar behind the head to target lats, traps, and rhomboids for upper back strength and hypertrophy; use with caution due to shoulder stress.
About Exercise
Equipment
Lat Pull-down Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Biceps
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Upper Traps
Shoulders
5/10Rear Delts
Biceps
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the lat pulldown machine with thighs secured under knee pads. Grasp the wide bar with an overhand grip wider than shoulders and lean back slightly.
- Depress shoulder blades and pull bar down behind head by driving elbows toward hips.
- Lower bar to base of neck or upper traps level.
- Squeeze shoulder blades together at bottom and pause briefly.
- Inhale and slowly return bar to starting position.
- Keep arms nearly extended but maintain tension without locking elbows.
- Repeat for reps while keeping torso upright.
Coaching Tips
Form Cues
- Drive elbows down and back
- Squeeze blades together
- Keep chest up
- Avoid neck strain
- Control the ascent
Breathing
Exhale during the pull and inhale on the controlled return; brace core throughout.
Tempo
2-1-2
Range of Motion
Start with arms fully extended overhead; pull until bar reaches behind neck at ear level, then return without full lockout.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Do not use heavy weights
- Stop if neck or shoulder pain occurs
- Requires good shoulder mobility
Spotting
Not required; machine provides safety, but use lighter weights for form checks.
Common Mistakes
- Using momentum to swing body
- Craning neck forward excessively
- Lowering bar below ears
- Rolling shoulders forward
- Leaning back too far
When to Avoid
- Shoulder impingement
- Rotator cuff issues
- Neck pain or cervical spine problems
Flexibility Needed
- Adequate shoulder external rotation and flexion
- Good thoracic mobility
Build Up First
- Master basic front lat pulldown form
- Shoulder stability competency
Also known as
Behind-the-Neck Lat Pulldown, Cable Behind-Neck Pulldown, Behind Head Lat Pull
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