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Wide-Grip Behind-The-Neck Pulldowns

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Latissimus Dorsi
Secondary Muscles Trained:  Biceps, Forearm Flexors
Adjust the seat or pad such that it rests on your lower thighs just above your knees.

Stand up and grab the bar with a slightly wider than shoulder width grip with your palms facing away from you.

Sit down with your arms fully extended and your thighs underneath the pads.

Pull the weight down behind your head until it reaches the base of your neck, focusing on pulling your elbows down and back as you perform the movement.

Keep a good arch in your back and your torso in a fixed vertical position throughout the movement.

Reverse the movement and return to the starting position.

The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.

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