How to do a cable wide grip behind neck pulldown

Setup:

1. Cable Machine & Attachment: Position the pulley on the high setting. Attach a long bar to the cable.
2. Seated Position: Sit on the pulldown machine, adjusting the knee pad if necessary to secure your legs.
3. Grip: Grasp the bar with a wide overhand grip, hands wider than shoulder-width apart.
4. Body Position: Sit tall, chest out, shoulders down, and core engaged.

The Lift:

1. Initiate the Pulldown: Exhale and pull the bar down behind your neck, leading with your elbows. Keep your head slightly forward to allow the bar to pass.
2. Touch the Back of Your Neck (Optional): Aim to touch the bar to the base of your neck, if comfortable, without forcing it.
3. Controlled Return: Inhale and slowly return the bar to the starting position, extending your arms fully overhead.

Tips:

• Focus on the Lats and Upper Back: Concentrate on using your latissimus dorsi and upper back muscles to pull the bar down, rather than relying on your arms.
• Elbow Position: Keep your elbows pointed down and towards your sides throughout the movement.
• Head Position: Maintain a neutral neck position. Avoid looking up as the bar descends.
• Control the Movement: Avoid swinging your torso or using momentum.

Note: This exercise can be potentially stressful on the shoulders. If you experience any discomfort, stop and consult a qualified professional.