Cable Wide-Grip Behind-Neck Rear Pulldown

1. Adjust the thigh pad of the lat pulldown machine so that your thighs are securely held in place.

2. Select an appropriate weight on the stack and attach a wide-grip bar to the cable.

3. Sit down on the machine bench and grasp the bar with a wide overhand grip (hands should be more than shoulder-width apart).

4. Extend your arms fully above your head, keeping your back straight and a slight arch in your lower back.

5. Exhale and pull the bar down smoothly to the back of your neck while keeping your chest lifted and your elbows pointed out to the sides. Avoid jerking the weight or using momentum.

6. Pause briefly at the bottom position with the bar close to or lightly touching the back of your neck.

7. Inhale as you slowly allow the bar to return to the starting position with your arms fully extended while maintaining controlled movement throughout.

8. Repeat for the desired number of repetitions and sets.

Safety and Variation Tips: Keep the movement controlled to focus on the muscles and reduce the risk of injury. Ensure the weight is not too heavy to avoid excessive strain on the shoulders. If there is discomfort performing the exercise behind the neck, you can perform the pulldown to the front of your chest instead, which is typically safer for the shoulder joints. Keep your core engaged to stabilize your body throughout the exercise. Avoid swinging or leaning back to pull the weight; the motion should come from your arms and back muscles.

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