How to do the Cable Behind-the-neck Lat Pulldown
Only do this exercise if your shoulders are mobile and pain-free.
Grab the wide bar, lock your thighs in and tilt your head slightly forward.
Pull the bar under control behind your head to about ear level.
Let the bar rise slowly until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
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