Behind-the-neck lat pulldown

Cable stack, or pulldown machine

Also called behind neck pulldown, behind the neck pulldown

Behind-the-neck lat pulldown, start position — Images: Free Exercise DB (public domain)

Behind-the-neck lat pulldown, end position — Images: Free Exercise DB (public domain)

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Sit at a pulldown station and pull a wide bar from behind the head down to the upper back, keeping the chest tall.

Grip wide, pull to the upper back
Keep the chest tall, no leaning back
Drop it if the shoulders pinch

Movement

Pattern: Vertical pull
Type: Compound, several joints move
Sides: Both sides together
Equipment: Cable

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

LatsMain
Upper backHelper
BicepsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better2.3
Below average; better options exist for every goal. 4 sources.
- 3/5 Hits the lats well for those who tolerate it and feel it; drop it if the shoulders or connection are poor. Renaissance Periodization, The Best Forgotten Exercises From the '80s @ 1:33videoExpert opinion2025checked by AI
- 2/5 Cites a study showing lower lat activation than pulling to the front, so no growth benefit. Jeff Nippard, My Top 10 WORST Exercises (Maybe Avoid These) @ 7:41videoStudy2019checked by AI
- 2/5 A 2009 comparison found lower lat activation than front pulldowns, so it is considered unnecessary. Jeremy Ethier, 4 Exercises That Are Harming Your Shoulder (And What To Do Instead!) @ 5:34videoStudy2018checked by AI
- 2/5 Lower lat activation than front pulldowns in a cited study and puts the shoulder joint in a compromised position. Jeremy Ethier, The Best Science-Based Back Workout (TARGET EVERY MUSCLE!) @ 6:08videoStudy2017checked by AI
Injury risk lower is better4.0
Elevated; common source of irritation or strain. 3 sources.
- 4/5 Often awkward on the shoulder joints; stop if it feels wrong. Renaissance Periodization, The Best Forgotten Exercises From the '80s @ 1:33videoExpert opinion2025checked by AI
- 4/5 Awkward position raises injury risk for most people unless shoulder mobility is excellent. Jeff Nippard, My Top 10 WORST Exercises (Maybe Avoid These) @ 7:41videoExpert opinion2019checked by AI
- 4/5 Places the glenohumeral joint in a compromised position. Jeremy Ethier, The Best Science-Based Back Workout (TARGET EVERY MUSCLE!) @ 6:08videoExpert opinion2017checked by AI
Shoulder stress lower is better4.0
Elevated; a common source of shoulder irritation. 1 source.
- 4/5 Demands excessive shoulder external rotation; front pulldowns avoid that and are not worse for the back. Jeremy Ethier, 4 Exercises That Are Harming Your Shoulder (And What To Do Instead!) @ 5:02videoExpert opinion2018checked by AI