Pulldown behind the neck

Pulldown behind the neck

Instructions

Sit on the machine and adjust the knee pad so that your butt sticks to the seat during the exercise.
Grasp the bar with a wide overhand grip (larger than the shoulder width).
Keeping your back straight and only moving your arms, bring the bar down vertically to your neck (slightly move your head forward).
Hold this position for one second then slowly bring the bar up (do not let the weight carry you) to the starting position: bar at the top and arms almost stretched.

Tip!

This exercise can be dangerous for the rotator cuffs if it is not performed properly. If you are a beginner, prefer the chest pulldown.

Muscles

Primary muscles - Lower back Middle back

Secondary muscles - Abs Biceps

Alternative exercises

Chest pulldown machine

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