How to Do Behind Neck Lat Pull Down Machine

Behind Neck Lat Pull Down Machine is a back exercise using machine, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Behind Neck Lat Pull Down Machine

  1. 01Adjust the seat height so the thighs are secured firmly under the knee pads of the machine.
  2. 02Grasp the wide bar with a pronated grip and lean slightly forward at the hips.
  3. 03Pull the bar downward toward the base of the neck while keeping the elbows in line with the torso.
  4. 04Squeeze the shoulder blades together at the bottom of the movement.
  5. 05Return the bar slowly to the starting position with the arms fully extended.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Behind Neck Lat Pull Down Machine

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the bar at the level of the upper ears to prevent excessive internal rotation and stress on the shoulder capsule.

Same coaching engine used inside the A90 app

05 / FAQ

Behind Neck Lat Pull Down Machine questions

What muscles does Behind Neck Lat Pull Down Machine work?

Behind Neck Lat Pull Down Machine is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Behind Neck Lat Pull Down Machine correctly?

Adjust the seat height so the thighs are secured firmly under the knee pads of the machine. Grasp the wide bar with a pronated grip and lean slightly forward at the hips. Pull the bar downward toward the base of the neck while keeping the elbows in line with the torso. Squeeze the shoulder blades together at the bottom of the movement. Return the bar slowly to the starting position with the arms fully extended.

What is the A90 coach tip for Behind Neck Lat Pull Down Machine?

Stop the bar at the level of the upper ears to prevent excessive internal rotation and stress on the shoulder capsule.

Is Behind Neck Lat Pull Down Machine suitable for beginners?

Behind Neck Lat Pull Down Machine is rated beginner in the A90 Training Club catalogue.

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

Behind Neck Lat Pull Down Machine uses machine.

A90 Intelligence

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A90 Intelligence programmes behind neck lat pull down machine into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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