In this lesson, you will learn how to perform pulldowns behind the neck, which target your back muscles (latissimus dorsi).
Pull the bar down in a straight vertical line and avoid creating momentum.
Find more exercises for your back muscles in weight training and bodybuilding programs.
Execution
- Sit down comfortably and keep your back straight and vertical.
- Avoid leaning forward too much when pulling down the bar.
- Grasp the bar with your hands approximately two shoulder widths apart.
- Pull the bar down until it touches your neck or the upper part of your back.
- It is very important to pull the bar down in a straight, vertical line.
- Do not create momentum.
- If you raise one shoulder more than the other, you are probably trying to lift too much weight.
- Exhale as you pull down and slightly rotate your elbows backward.
- Slowly extend your arms back up while inhaling.
- The upward motion should be slightly slower than the downward motion.
Advice
- Stop if your shoulders or elbows feel uncomfortable.
- Stretch your shoulders and back muscles between sets and exercises.
- If you lack shoulder flexibility, the lat pulldown can be hard on your shoulders.
- To avoid neck strain in addition to shoulder strain, make sure you do not bend your neck forward during the exercise.
Suggestions
- Barbell Deadlift
- Barbell Row
- One-Arm Dumbbell Row
- Dumbbell Shrugs
