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Behind Neck Lat Pull Down Machine

Learn how to properly perform the Behind Neck Lat Pull Down Machine with this complete demonstration video.

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What is the Behind Neck Lat Pull Down Machine?

The behind neck lat pull down machine is a strength training exercise that primarily targets the back muscles, specifically the lats and trapezius, while also engaging the biceps as secondary muscles. Suitable for intermediate and advanced athletes, this exercise helps to develop back width and overall pulling strength.

How to properly perform the Behind Neck Lat Pull Down Machine

  1. Sit on the lat pull down machine and adjust the thigh pads to secure your legs.
  2. Grasp the bar with a wide overhand grip, hands slightly wider than shoulder-width apart.
  3. Keeping your back straight, pull the bar down towards the back of your neck, bringing your elbows down and back.
  4. Pause briefly at the bottom of the movement, then slowly return the bar to the starting position with controlled movement.
  5. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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