Rear Pulldown - Instructions, Variations & Alternatives

Muscles involved

• Lats

• Rhomboids
• Deltoids
• Biceps
• Trapezes
• Forearms

Also known as

• Behind Head Pulldown

How to perform

Caution

This Pull-up variation can be hard on the rotator cuff due to the hyperextension and requires good shoulder flexibility.

Rear Pulldown - Starting position

Rear Pulldown - Muscle Under Tension

1. Set up & Starting position (seated)
   With your back straight, grab the bar with a wide an overhand grip (‘Y’ shape), your arms fully extended.

2. Concentric phase
   Slightly bend forward, bring your shoulder blades down and back, and pull the bar down behind our head until.

3. Isometric hold (optional) - Squeeze your lat and shoulder blades, keep your chest out and the elbows close to your body.

4. Eccentric phase
   Slowly return to the starting position. Repeat.

Exercise Alternatives

• Wide Grip Pulldown
• Wide Grip Pull Up
• Rear Pull Up