Behind the neck pull down with cable

Exercise overview

Primary muscle group: Back

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 51

Average per rep (lbs)*: 112

Description: Sit on a chair or bench with a dumbbell resting on each knee. Use your knees to kick the dumbbells up, one at a time, positioning them in front of your shoulders. Keep your elbows tucked into your body, directly below your wrists, with palms facing each other (neutral grip). Exhale as you press one dumbbell upward, fully extending your arm overhead. Inhale as you lower the dumbbell back to the starting position. Repeat the press with your opposite arm while keeping your body still. Continue alternating presses with each arm.

Exercise ID: 00310

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Posture: Keep your torso upright and your core engaged throughout the movement to avoid any strain on your lower back. Sit up straight and avoid leaning back excessively.
Shoulder Mobility: Ensure you have adequate shoulder mobility before attempting this exercise. Warm-up with some shoulder stretches to prevent injury.
Grip and Width: Use a wide grip on the bar to effectively target the upper back and shoulders. Your hands should be positioned wider than shoulder-width apart.
Avoid Lower Back Arching: Keep your spine neutral and avoid excessive arching of the lower back. Engage your core to help stabilize your spine.
Control the Movement: Focus on a slow and controlled movement throughout the exercise, especially on the eccentric (upward) phase. This helps in maximizing muscle engagement and reduces the risk of injury.
Elbow Positioning: Keep your elbows pointing towards the ground. This helps in maintaining proper form and targeting the appropriate muscle groups effectively.
Range of Motion: Pull the bar behind your neck until it reaches the top of your shoulders but avoid going too low to prevent unnecessary strain on your shoulder joints.
Breathing Technique: Exhale as you pull the bar down and inhale as you return to the starting position. Proper breathing can help with maintaining focus and stability.
Avoid Momentum: Do not use momentum to complete the rep. Ensure that the movements are deliberate and that your muscles are doing the work, not the momentum.
Start Light: Begin with a lighter weight to practice form and gradually increase the weight as your strength and confidence improve. This minimizes the risk of injury and ensures proper technique.

Exercise overview

Exercise tips and tricks

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