The Behind the Neck Pull-down exercise is designed to strengthen and tone the latissimus dorsi muscle in your back. Here’s a breakdown of how it’s done, its benefits, and some helpful hints:

Instructions for Behind the Neck Pull-down

  • Sit at a lat pull-down machine with an overhand grip bar attached to the top pulley.
  • Grab this bar slightly wider than shoulder-width apart and bring it down behind your head, keeping your elbows pointing outward and chest up.
  • Slowly raise the bar back up to your starting position, fully extended arms.


  • Building a Strong Back: This exercise targets the lats – one of the largest muscles in your back – for an effective way to build a strong and muscular back.
  • Increases Upper Body Strength: Behind the Neck Pull-down is a compound exercise that works several muscles in the upper body, such as shoulders, arms, and upper back. This helps to build upper body strength.
  • Improves Posture: Strengthening the upper back and shoulders can help to correct posture and prevent slouching.


  • Start slowly to avoid injury, then gradually increase the weight as you become more comfortable with the exercise.
  • Focus on squeezing your shoulder blades together as you pull the bar down.
  • Avoid pulling too far behind your neck; this could put undue stress on both shoulders and neck.
  • Keep your chest up and elbows pointing outward to ensure that you are targeting the correct muscles.

Alternates for Behind the Neck Pull-down

Behind the Neck Pull-down


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