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How to do the Wide-Grip Behind Neck Pulldown - Learn Proper Wide-Grip Behind Neck Pulldown Form
- Step 1: Position yourself at a lat pulldown machine so that your thighs are under the leg pads.
- Step 2: Grasp the bar so your arms are fully extended and your palms are facing forward with your hands wider than shoulder width apart.
- Step 3: While keeping your back straight, lean your upper body and head forward so that the bar is positioned directly over the back of your neck. This is your starting position.
- Step 4: Exhale as you slowly lower the bar straight down until it lightly touches the back of your neck.
- Step 5: Contract your back muscles for a moment and then inhale as you slowly raise the bar and return to the starting position.
- Step 6: Repeat for a complete set.
Wide-Grip Behind Neck Pulldown Variations and Wide-Grip Behind Neck Pulldown Alternatives
- Variation 1: Perform this exercise by bringing the bar to the front of your chest instead of the back of your neck.
- Variation 2: Perform this exercise with a barbell instead of at a lat pulldown machine.
Wide-Grip Behind Neck Pulldown Tips
- Tip 1: Keep your body stationary throughout the exercise.
- Tip 2: Do not use your forearms to raise or lower the bar.
- Tip 3: Squeeze your shoulder blades back in order to contract your back muscles.
- Tip 4: Do NOT perform this exercise if you have any problems with your rotator cuff. This exercise is not recommended for anyone. Front lat pulldowns are a much safer variation.
Wide-Grip Behind Neck Pulldown Records and Wide-Grip Behind Neck Pulldown Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 124 | 5 |
| Average weight for this exercise: | 104 pounds | 63 pounds |
| # of workout plans that include this exercise: | 24 | 24 |
| Popularity Rank (based on number of workouts): | 124 | 124 |
Your Wide-Grip Behind Neck Pulldown Records and Wide-Grip Behind Neck Pulldown Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
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Wide Grip Behind Neck Pulldown Chart - Average Wide Grip Behind Neck Pulldown Weight Lifted
Wide-Grip Behind Neck Pulldown - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
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30 Degree Lat Pulldown | Lats | Intermediate |
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Bent-Arm Dumbbell Pullover | Lats | Intermediate |
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Bent-Arm EZ-Bar Pullover | Lats | Intermediate |
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Bent-Over Dumbbell Row | Lats | Intermediate |
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Cable Incline Pullover | Lats | Intermediate |
Wide Grip Behind Neck Pulldown Workout Programs (Workout Plans that use the Wide-Grip Behind Neck Pulldown)
| Workout Plan | Difficulty | |
|---|---|---|
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Adrian Peterson Workout Plan | Expert |
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Will Smith Workout Plan | Intermediate |
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Ronnie Coleman Workout Plan | Expert |
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Jay Cutler Workout Plan | Expert |
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Fat Loss Workout Plan | Expert |
Wide Grip Behind Neck Pulldown Muscles Worked
Wide Grip Behind Neck Pulldown Equipment
| Name |
|---|
| Lat Pulldown Machine |
Wide Grip Behind Neck Pulldown Training Details
The wide-grip behind neck pulldown is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the shoulders, biceps, and middle back.
The only wide-grip behind neck pulldown equipment that you really need is the following: lat pulldown machine. There are however many different wide-grip behind neck pulldown variations that you can try out that may require different types of wide-grip behind neck pulldown equipment or maye even require no equipment at all.
Learning proper wide-grip behind neck pulldown form is easy with the step by step wide-grip behind neck pulldown instructions, wide-grip behind neck pulldown tips, and the instructional wide-grip behind neck pulldown technique video on this page. The wide-grip behind neck pulldown is a pull exercise for those with a intermediate level of physical fitness and exercise experience. Watch the wide-grip behind neck pulldown video, learn how to do the wide-grip behind neck pulldown, and then be sure and browse through the wide-grip behind neck pulldown workouts on our workout plans page!
Wide Grip Behind Neck Pulldown Sports
Wide Grip Behind Neck Pulldown Force Type: Pull
Wide Grip Behind Neck Pulldown Mechanics Type: Compound
Wide Grip Behind Neck Pulldown Other Names: Wide Grip Behind Neck Lat Pulldown, Wide Grip Behind Neck Lat Pull downs, Wide Grip Behind Neck Pulldown, Wide Grip Behind Neck Pull down,
