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Behind the neck pull down

The behind the back pull down is an exercise which recruits the latissimus dorsi muscle, rhomboids, and trapezius. The behind the neck pull down, although effective, can be troublesome with those with shoulder or neck pain. Some trainers may choose to not perform this exercise and opt for a more shoulder friendly alternative, such as the common wide grip pull down, or perform the behind the neck pull down but only bring the bar down to ear level.

Performing behind the neck pull downs

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Set correct resistance on weight stack. Attach wide bar to high pulley.
  • Grasp bar with a wide overhand grip, sit down and place thighs under pads.
  • Arms should be extended above head.
  • Keeping torso relatively stationary, pull bar behind neck.
  • After peak contraction, control bar back to beginning position, so arms are fully extended above head.
  • Repeat for desired number of repetitions.

Behind neck pull downs courtesy of Fitness Uncovered - Bodybuilding & Fitness

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