It is performed with the universal pull-down bar machine.
The pull-down behind the neck this is one of the most important back exercise to train and strengthen your back dorsal muscle latissimus dorsi muscle. .
How to do behind neck pulldowns
Position yourself very well sit down under a pull-down bar grasp the bar with approximately two shoulder widths apart, your back should be straight and vertical under the pull-down bar .
Pull down the bar until it touches your neck or the top of your back . Extend your arms again inhale at the same time as you go.
Do not lean forward too much when you pull down the bar so that you can be able to extend your shoulder.
Do not elevate one shoulder more than the other, the up-motion should be slightly slower than the down-motion.
Don’t be too fast pull the bar down to your neck slowly and return to the beginning position slowly steadily and in a straight vertical line.
pull down and rotate your arms back a little. Then, exhale, You should be capable to control well the weight up and down do not create momentum or any difficulty that can jeopardize the Performance in the right way, you might need to be supervised by an expert or your person trainer.
Hold your hands tight to the bar don’t let the bar escape from your hand. Repeat the process again to your desire reps.
Safety steps when doing behind neck pulldowns.
keep a correct position and be concentrate
Keep your back straight and vertical under the pull-down bar.
Pull down the bar until it touches your neck or the top of your back.
Do not create any difficulty for yourself, the up-motion must be slightly slower than the down-motion.
You might need someone to supervise you or a trainer.
You have to be focus and don’t let the weight control you.
The bar must be holding tight to your hands.
Behind neck Pulldowns health benefits
It train and strengthen back
Pull down behind the neck helps strengthen back .
It’s also helps in training your latissimus dorsi.
Its helps build the shoulder joint.
It help reduce the back pain drastically.
Pull down behind the neck help your back and gives you more benefits that other back exercise did not.
Down bellow are 15 more important fitness exercises, workouts that you should lookup to that would help you transform and re-balance your body:
- Front plate raises
- Reverse curl barbel
- EZ or barbell abdominal rollout
- Single leg standing calf raise dumbbell
- standing shrug
- stillleg deadlift
- Donkey calf raise
- seated cable raw workout
- standing dumbbell curls
- Triceps bench dip
- Abdominal side bent for your obliques
- Wrist curl with the barbell or EZ
- Decline bench press chest exercise
- One arm dumbbell rows to straighten your back
- Barbell lunge for your gluts