Cable Wide-Grip Behind Neck Pulldown

The wide-grip pulldown brought down behind the head to the base of the neck instead of to the chest; it asks for more shoulder mobility and a lighter load.

How to do it

Setup

Thighs under the pads, a wide overhand grip on the bar, torso upright, head slightly forward.

Steps

Pull the bar down behind the head to the base of the neck.
Keep the torso upright; only the head tips forward to clear the bar.
Let the bar rise to long arms with control.

Common mistakes

Forcing the bar below the base of the neck: stop there. Heavy, jerky reps: a lighter load and a smooth path. Pain or pinching at the front of the shoulder: pull to the chest instead.

Breathing

Exhale pulling down, inhale returning.