Back · Cable
Cable Wide Grip Rear Pulldown Behind Neck
How to do the cable wide grip rear pulldown behind neck, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Sit at a lat pulldown station and take a wide overhand grip on the bar. Lean slightly forward and pull the bar down behind your neck to the base of your skull, keeping your elbows driving straight down. Control the bar back to full stretch overhead and repeat.
- 1Feel your lats and upper back pull the bar down behind you
- 2Drive your elbows straight down toward your sides
- 3Keep your neck long and head forward, not jammed down
Common mistakes
- Do not crane your neck forward or yank the bar onto it
- Avoid going behind the neck if your shoulders feel pinched
- Do not let the bar snap up; control the eccentric
Muscles worked
The cable wide grip rear pulldown behind neck mainly works the lats, with the biceps, forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsSupport
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the cable wide grip rear pulldown behind neck for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.