Behind Neck Lat Pull Down.

Make every rep count.

1. 01

   Set a wide-grip bar on the lat pulldown and sit tall with your thighs secured under the pads.

2. 02

   Reach up and take a pronated (overhand) grip a bit wider than shoulder-width. Keep your chest up, core braced, and neck neutral.

3. 03

   Start the rep by pulling your shoulder blades down and back (don’t shrug), then drive your elbows down as you pull the bar in a smooth arc.

4. 04

   Bring the bar behind your head until it’s close to the base of your traps—avoid jutting your head forward or cranking your shoulders.

5. 05

   Pause briefly, then slowly return the bar overhead with control, letting your lats stretch while keeping tension.

6. 06

   Repeat for the prescribed reps with steady tempo and no swinging.