Machine Cable Rear Pulldown
The behind-the-neck pulldown on a machine that seats you facing away from the stack, the back against a narrow pad; the bar comes down behind the head.
How to do it
Setup
Seated with the back against the pad, facing away from the stack, a wide overhand grip on the bar overhead.
Steps
- Draw the bar down behind the head until it reaches the base of the neck.
- Keep the head upright and the back on the pad.
- Return the bar overhead slowly.
Common mistakes
Leaning off the pad to pull lower: the back stays on it and the bar stops at the base of the neck. Head pushed forward to clear the bar: keep it upright, in line with the spine. Pain or pinching in the shoulder: stop and pull to the chest on a lat pulldown instead.
Breathing
Exhale pulling down, inhale returning.
