How To: Lat Pulldowns Behind The Neck

The abbreviation "lat" stands for latissimus dorsi. This large muscle starts in the lower back and flares out toward the top at an angle. When both lats are well-defined, they give the back a sought-after "V" shape. The behind-the-neck lat pulldown is an exercise much maligned for its tendency to place excess stress on the neck and shoulders. In actuality, this exercise is safe as long as you pay strict attention to your form.

Step 1

Attach a wide, straight bar to the pulley on the lat-pulldown machine before. Sit on the seat of the machine and place your feet flat on the floor with your knees bent 90 degrees.

Step 2

Adjust the padded support. Pull the pin on the support and slide it down onto your thighs. Make sure it fits tightly so your thighs do not move upward when you try to raise your heels off the floor. Lock it in place, then stand up right behind the seat.

Step 3

Align your body in the correct starting position. Grasp the bar at the ends, sit down on the seat and anchor your thighs under the padded support. Your arms should be fully extended above you at this point, and the weight stack should be slightly lifted up.

Step 4

Perform the exercise. Keep your back straight, gaze fixed forward and abs tight as you steadily pull the bar down behind your neck. Do not bend your head forward when you pull down as this can cause tension in your neck. Stop when the bar is close to the base of your neck and squeeze your shoulder blades together. Hold for a second, slowly raise the bar back up and repeat.

Tips and Warnings

When you pull the bar down, do not let it touch your body. Likewise, do not let the weight stack crash down when you raise the bar up. The goal is to hold the resistance throughout the entire movement. The resistance on the lat pulldown is adjusted by sliding a pin into the weight stack. The weights generally start at 10 lbs. and go over 100 in 10-lb. increments. Always start off light and gradually increase your resistance as you get stronger. A common error occurs when an exerciser swings his body back and forth to gain momentum. Make sure to keep your body as still as possible throughout.