The lat pulldown behind the head is a strength training exercise that targets the upper back, specifically the latissimus dorsi, as well as the shoulders and biceps. This variation of the lat pulldown requires precise form to ensure safety and effectiveness, focusing on controlled movement and proper alignment.

1. Sit down at a lat pulldown machine and adjust the knee pad to fit snugly against your thighs to prevent your body from being lifted by the weight.
2. Grasp the bar with a wide overhand grip, ensuring your palms are facing forward and your hands are spaced wider than shoulder-width apart.
3. Lean slightly forward, maintaining a straight back and keeping your core engaged throughout the exercise.
4. As you exhale, pull the bar down behind your head by contracting your back muscles, ensuring that your elbows move in a straight line and your shoulders remain relaxed.
5. Pause briefly when the bar reaches the base of your neck, ensuring you do not jerk or use momentum.
6. Inhale as you slowly return the bar to the starting position, maintaining control and avoiding any swinging motion.
7. Repeat the movement for the desired number of repetitions, ensuring you maintain proper form throughout.