ex_FJAWUJ

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Back · Cable

Behind Neck Lat Pull Down Machine

beginnerstrengthMale & female model

Behind Neck Lat Pull Down Machine is a beginner compound strength exercise that works the lats (back), with the biceps and upper back assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Lats
Body part: Back
Equipment: Cable
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Middle Back · Latissimus Dorsi, Teres Major

Secondary muscles

Biceps · Biceps Brachii
Upper Back · Rhomboids

How to do Behind Neck Lat Pull Down Machine

Sit at a lat pulldown machine with your feet flat on the floor. Grasp the bar with a wide overhand grip (palms facing forward).
Lean slightly forward and pull the bar down behind your neck, keeping your elbows pointed down.
Squeeze your shoulder blades together as you bring the bar down to the back of your neck.
Slowly return the bar to the starting position, extending your arms fully without locking your elbows. Repeat the movement for the desired number of repetitions.

Form tips

Maintain a slight forward lean to avoid excessive neck strain.
Breathe steadily, exhaling as you pull the bar down and inhaling as you return to the starting position.
Ensure the knee pad is securely positioned to prevent your legs from lifting during the movement.

Behind Neck Lat Pull Down Machine alternatives

Band Pull Up

Lats · beginner

Archer Pull Up

Lats · advanced

Commando Pull-Up

Lats · intermediate

Lying Pull Over With Resistance Band Cable

Lats · beginner

More lats exercises

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Straight Arm Cable Lat Pull Down

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Lat Pull Down Close Grip

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Reverse Grip Lat Pull Down

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Lat Pull Down Wide Grip

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Lat Pull Down Normal Grip

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Straight Bar Cable Pull Down

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Cable Pull in Kneeling

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Behind Neck Lat Pull Down Machine FAQ

What muscles does Behind Neck Lat Pull Down Machine work?

Behind Neck Lat Pull Down Machine mainly works the lats in the back (Latissimus Dorsi and Teres Major). The biceps and upper back work as secondary muscles.

What equipment do you need for Behind Neck Lat Pull Down Machine?

You need a cable.

How many sets and reps of Behind Neck Lat Pull Down Machine should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Behind Neck Lat Pull Down Machine good for beginners?

Yes. Behind Neck Lat Pull Down Machine is rated beginner, so it's a sound choice while you learn to train the lats.

How many calories does Behind Neck Lat Pull Down Machine burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Behind Neck Lat Pull Down Machine?

Other exercises for the lats include Band Pull Up, Archer Pull Up, Commando Pull-Up and Lying Pull Over With Resistance Band Cable.

For developers

Use Behind Neck Lat Pull Down Machine in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_FJAWUJ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_FJAWUJ",
  "name": "Behind Neck Lat Pull Down Machine",
  "model": "male",
  "counterpartId": "ex_KKF6Q4",
  "target": "Lats",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_FJAWUJ/mp4-720.mp4?…",
    "poster": "https://…/ex_FJAWUJ/poster.jpg?…"
  }
}