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Rear Pulldown - Instructions, Variations & Alternatives

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Muscles involved

  • Lats
  • Rhomboids
  • Deltoids
  • Biceps
  • Trapezes
  • Forearms

Also known as

  • Behind Head Pulldown

How to perform

Rear Pulldown - Starting position

Rear Pulldown - Starting position

Rear Pulldown - Muscle Under Tension

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