Wide-Grip Pulldown Behind The Neck
A intermediate compound movement that trains the lats with a cable machine.
Force Type
Pull
compound
Difficulty
Intermediate
compound
Variations
3
equipment swaps
Muscles
4
primary + secondary
The verdict
Wide-Grip Pulldown Behind The Neck has 6-step instructions, among the most thoroughly documented of the 38 lats exercises PlainExercise catalogues.
Ranked against the 38 lats exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#161 of 868
6 numbered source steps; the longest instruction list ranks #1.
Instruction text
#18 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Wide-Grip Pulldown Behind The Neck is a intermediate compound movement that trains the Lats along with biceps and middle back. It requires a cable machine. There are 3 known variations and 8 peer exercises that target the same primary muscle.
- 3 equipment variations documented
- 1 of 9 exercises targeting the Lats
- Level: intermediate
PlainExercise cross-links 3 variations and 8 peer exercises sharing the same primary muscle.
What the Wide-Grip Pulldown Behind The Neck Data Reveals · DEEP · PULL/COMPOUND
Wide-Grip Pulldown Behind The Neck opens on upstream text volume: 1,575 instruction characters (high third; tercile 490/755), long Free Exercise DB records diverge here before taxonomy badges do.
Among 873 exercises, 6 steps sit in the upper third (≥ 5). Longer step lists usually mean finer setup cues, not a harder movement by themselves.
Wide-Grip Pulldown Behind The Neck is classified as a intermediate-level compound movement with a pull force profile, primarily training the Lats with secondary engagement of the biceps, middle back, shoulders. The canonical form requires a cable machine in the strength category. Within the lats cohort, 9 catalogued movements share the primary target; 3 equipment variations are mapped for Wide-Grip Pulldown Behind The Neck.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | intermediate |
| Mechanic | compound |
| Force | pull |
| Equipment | cable |
| Category | strength |
| Primary muscle | Lats |
| Secondary muscles | 3 |
| Variations available | 3 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Wide-Grip Pulldown Behind The Neck catalog footprint
Among 38 exercises whose primary muscle is lats, Wide-Grip Pulldown Behind The Neck ranks #2 by catalogued variation count (3 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for lats for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Wide-Grip Pulldown Behind The Neck trains the lats as the prime mover, with 3 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Wide-Grip Pulldown Behind The Neck does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.
- As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
- After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
- Repeat this motion for the prescribed amount of repetitions.
Wide-Grip Pulldown Behind The Neck Documentation Depth
Wide-Grip Pulldown Behind The Neck carries 6-step instructions (1,575 characters of Free Exercise DB text) - enough upstream detail to compare documentation depth inside the lats cohort, not just the taxonomy badges above. Across 38 catalogued lats movements, the average instruction record is 744 characters and 4.3 steps; 26 of those (68.4%) clear the same ≥500-character rich bar used here. This page ranks #2 of 38 by instruction-character length (2.12× the cohort average).
The assistant set lists 3 secondary muscles (biceps, middle back, shoulders). That multi-muscle footprint is part of why a long instruction record matters: sparse Free-Exercise-DB stubs often stop at a one-line cue and never name the assistants, so their pages stay short by construction.
Among the 81 exercises that also use a cable machine, average instruction length is 786 characters; 1 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented lats movements (same ≥500-character bar):
- Close-Grip Front Lat Pulldown (6 steps, 1,588 chars)
- Wide-Grip Lat Pulldown (6 steps, 1,566 chars)
- Side To Side Chins (7 steps, 1,517 chars)
- Rocky Pull-Ups/Pulldowns (6 steps, 1,369 chars)
- Underhand Cable Pulldowns (6 steps, 1,290 chars)
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Wide-Grip Pulldown Behind The Neck, not raw speed.
- Cutting the range of motion short - moving the lats through its full safe range on Wide-Grip Pulldown Behind The Neck is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Wide-Grip Pulldown Behind The Neck recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Shrugging the shoulders up toward the ears on pull movements, keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift on Wide-Grip Pulldown Behind The Neck - brace and inhale during the lowering phase, exhale on the exertion, especially important with a cable machine where control matters most.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Lats and secondarily biceps, middle back
- People who have access to a cable machine
Who this is NOT for
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Wide-Grip Pulldown Behind The Neck feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · CABLE · PULL/COMPOUND · MID
- Intermediate PULL/COMPOUND: warm up mobility matching lats before Wide-Grip Pulldown Behind The Neck with a cable machine.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Adjust sets, reps, and rest to recovery; 6 upstream steps are a template, not a prescription.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Variations
Alternate versions of this movement with different equipment.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Wide-Grip Pulldown Behind The Neck, drawn across all muscles (not the lats-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (6 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (1,575 here).
Related exercises
Other exercises that target the Lats.
See all Lats exercises.
Using the wide-grip pulldown behind the neck
A intermediate compound movement for the lats - here's how to put it to work.
- Train the lats 2–3 times a week with 48+ hours between hard sets; pair this with other lats movements for balanced development. All lats exercises
- No cable? 3 documented variations swap the implement without changing the movement pattern. See variations
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.