Alt FFitness
Build my plan

back#0799

cable wide grip rear pulldown behind neck

A back exercise for your lats, done with cable. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Lats
Equipment
Cable
Type of move
Pull down
Difficulty
Beginner friendly
cable wide grip rear pulldown behind neck demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for “pull down” moves

How to do it well

  1. Start each rep from a full hang or full stretch.

  2. Pull your shoulder blades down before you bend the arms.

  3. Drive the elbows down towards your back pockets.

  4. Lower slowly — the way down builds strength too.

Sets and reps for your goal · beginner

Lose fat
2 × 10–12rest 60 s
Get fitter · your goal
2 × 8–12rest 90 s
Build muscle
3 × 6–10rest 120 s
Get stronger
3 × 5–8rest 150 s
Build a full week around it

Put it to work

Build a week around it

The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

Build my workoutAll back exercises

More for your lats

View all lats exercises

More with cable

View all cable exercises

Ready-made workout plansAll fitness calculatorsAll AltF toolsBacklink sites list

The AltF Fitness letter

Keep the momentum.

Training ideas, simple recipes and new free tools from AltF Fitness — in your inbox, without the noise. Unsubscribe any time.

  • New workout ideas
  • Simple high-protein recipes
  • First look at new free tools
Privacy policy