How to do a lat pulldown behind the neck

Setup:

1. Cable Machine: Sit at a lat pulldown machine with the pulley on the highest setting and adjust the knee pad to fit your height securely.
2. Attachment: Attach a wide bar to the high pulley.
3. Grip: Grasp the bar with a wide overhand grip, hands wider than shoulder-width apart.
4. Body Position: Sit tall, chest up, and lean back slightly.

The Lift:

1. Initiate the Pull: Exhale and pull the bar down behind your head towards the base of your neck. Keep your elbows pointing down and focus on driving them down towards the floor.
2. Touch the Neck (Optional): Lightly touch the bar to the base of your neck (if comfortable).
3. Controlled Return: Inhale and slowly return the bar to the starting position, extending your arms fully overhead.

Tips:

• Focus on the Lats: Concentrate on using your latissimus dorsi (the large muscles on your back) to pull the bar down.
• Elbow Position: Aim to keep your elbows pointing down and close to your head throughout the movement.
• Head Position: Keep your head in a neutral position. Tucking your chin slightly may help create space for the bar.
• Control the Movement: Avoid swinging your torso or using momentum. The movement should be smooth and controlled.