Rear Pulldown - Instructions, Variations & Alternatives
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Muscles involved
Section titled “Muscles involved”- Lats
- Rhomboids
- Deltoids
- Biceps
- Trapezes
- Forearms
Also known as
Section titled “Also known as”- Behind Head Pulldown
How to perform
Section titled “How to perform”
Rear Pulldown - Starting position
Rear Pulldown - Muscle Under Tension
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Set up & Starting position (seated)
With your back straight, grab the bar with a wide an overhand grip (‘Y’ shape), your arms fully extended. -
Concentric phase
Slightly bend forward, bring your shoulder blades down and back, and pull the bar down behind our head until. -
Isometric hold (optional) - Squeeze your lat and shoulder blades, keep your chest out and the elbows close to your body.
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Eccentric phase
Slowly return to the starting position. Repeat.