Cable Rear Pulldown
Description
The cable rear pulldown (behind-the-neck pulldown) is a lat pulldown variation where you pull the bar down behind your head rather than in front. It changes the angle of pull and emphasizes the upper lats and trapezius. However, it requires good shoulder mobility and can stress the shoulders if performed with poor form or excessive depth.
Muscle Group
Equipment Required
Cable Rear Pulldown Instructions
- Sit at a lat pulldown station with thighs locked under the pad.
- Grip the bar with an overhand grip wider than shoulder-width.
- Sit upright with chest tall. Tilt your head slightly forward to make room for the bar.
- Pull the bar down behind your head by driving your elbows down and back.
- Lower the bar only to the back of your neck or upper traps — do not go deeper.
- Squeeze your shoulder blades together. Pause briefly.
- Slowly let the bar travel back up under control.
- Use lighter weight than front pulldowns. Stop immediately if you feel any shoulder discomfort.
Cable Rear Pulldown Form & Visual
Cable Rear Pulldown Benefits
- Different angle of pull than front pulldowns
- Emphasizes the upper lats and middle traps
- Useful variation for advanced lifters
- Builds shoulder mobility through the controlled range
- Easy to load progressively
- Good complement to standard pulldowns
Cable Rear Pulldown Muscles Worked
- Latissimus dorsi (especially upper fibers)
- Trapezius (middle and lower)
- Rhomboids
- Biceps brachii
- Posterior deltoid
Cable Rear Pulldown Variations & Alternatives
- Cable Bar Lateral Pulldown (front)
- Cable Wide-Grip Lat Pulldown
- Reverse-Grip Lat Pulldown
- Wide-Grip Rear Pull-Up
- Pause Behind-the-Neck Pulldown
