10 Safer Alternatives for Wide-grip Pulldown Behind The Neck

The Wide-grip Pulldown Behind The Neck is done seated with a cable machine. Ranked closest by our scoring: the Cable Wide Grip Rear Pulldown Behind Neck, the Cable Lat Pulldown Full Range Of Motion and the Full Range-of-motion Lat Pulldown.

Wide-grip Pulldown Behind The Neck

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Wide-grip Pulldown Behind The Neck

The steps for the Wide-grip Pulldown Behind The Neck itself, so you can judge how close each substitute below really is.

Lats, with biceps, middle back, shoulders · Cable · Advanced · Compound

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Repeat this motion for the prescribed amount of repetitions.

The 10 Best Wide-grip Pulldown Behind The Neck Alternatives

10 substitutes, ranked by how closely each one matches the Wide-grip Pulldown Behind The Neck on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Wide Grip Rear Pulldown Behind NeckPlay demonstration

    1. Cable Wide Grip Rear Pulldown Behind Neck

    99% match

    Lats · Advanced · Compound

    It uses the same equipment and still works the lats.

    • Cable
    How to perform it
    1. Adjust the cable machine so that the pulldown bar is at a height above your head.
    2. Sit down on the seat and grab the pulldown bar with a wide overhand grip.
    3. Keep your back straight and your chest up as you lean back slightly.
    4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Wide-grip Pulldown Behind The Neck
    • Primary muscle: lats, the same as the Wide-grip Pulldown Behind The Neck
    • Equipment: a cable, the same as the Wide-grip Pulldown Behind The Neck
    • Body position: seated, the same as the Wide-grip Pulldown Behind The Neck
  2. Cable Lat Pulldown Full Range Of MotionPlay demonstration

    2. Cable Lat Pulldown Full Range Of Motion

    99% match

    Lats · Intermediate · Compound

    Pick this when you want an easier version that still works the lats.

    • Cable
    How to perform it
    1. Sit on the lat pulldown machine with your knees positioned under the pads.
    2. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
    4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Wide-grip Pulldown Behind The Neck
    • Primary muscle: lats, the same as the Wide-grip Pulldown Behind The Neck
    • Equipment: a cable, the same as the Wide-grip Pulldown Behind The Neck
    • Body position: seated, the same as the Wide-grip Pulldown Behind The Neck

Wide-grip Pulldown Behind The Neck FAQ

What muscles does Wide-grip Pulldown Behind The Neck work?

The movement primarily targets the latissimus dorsi while also recruiting the teres major, posterior deltoids, and biceps for elbow flexion. Biomechanically, the behind-the-neck path shifts some load to the upper traps and external rotators due to increased shoulder abduction and cervical extension.

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