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Behind-The-Neck Pulldown

Behind-The-Neck Pulldown

The exercise develops lats. It also involves the trapezius muscles. It is suitable for beginners who want to develop muscle strength before starting do pull-ups.


Sit facing the machine.

Grasp the bar in a palms-down grip at a level slightly wider than the shoulder width.

Take a deep breath.

As you exhale, pull the bar down over your head, bringing your elbows close to the body at the same time .

Try to bring the shoulder blades together first, and then pull the bar with your arms.

As you inhale, return to the starting position.

Typical mistakes and tips

Do not swing or try to pull the bar down fast.

Do not bend or strain your neck.

Do not pull the bar down with your straight arms locked in the elbows.

Exercise type: weight
Muscle groups: back, shoulders, arms