Lat pulldown to the neck

With this exercise, you can specifically train and strengthen the upper back.

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Preparation

Position the sled at head height in preparation. Make sure you can still reach the handlebar with your arms fully extended.

Starting Position

To start, position yourself in a safe lunge. Then, grip the handlebar with a wide, firm grip. Now, slightly lean your upper body forward - you are now perfectly prepared for this strength exercise.

Execution

Pull the handlebar slowly downwards until it lightly touches your neck. Pay attention to a smooth movement.

Variants

You can also perform this exercise sitting down and with different grip widths. You can find more alternatives to this strength exercise below.

Muscles Used

Back

Biceps

Tip

Lean your head slightly forward so you can pull the handlebar cleanly into your neck. Make sure to maintain your body tension throughout.

What makes this exercise particularly effective?

The behind-the-neck lat pulldown is a variation of the classic lat pulldown in which the bar is pulled behind the head. This exercise primarily targets the latissimus dorsi (the broad back muscle) as well as the trapezius. Due to the specific pulling motion, these muscles are activated intensely, resulting in improved back width and overall muscle density.

What effect does the exercise achieve?

Targeted latissimus activation: Pulling the bar behind the head places strong emphasis on the latissimus dorsi.
Trapezius strengthening: The pulling angle effectively engages the upper portion of the trapezius muscle.
Improved shoulder stability: The exercise promotes shoulder joint stability by strengthening the surrounding musculature.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental compound exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The behind-the-neck lat pulldown can serve as a variation or substitute for pull-ups, as it specifically targets the back muscles—particularly the latissimus dorsi and trapezius. This contributes to balanced upper-body development and improved overall stability.