Back Of Neck Pull-down

Directions:

Preperation/body position

1. Set correct resistance on weight stack. Attach wide bar to high pulley.
2. Grasp bar with a wide overhand grip, sit down and place thighs under pads.
3. Arms should be extended above head.

Excution/Movement

1. Keeping torso relatively stationary, pull bar behind neck.
2. After peak contraction, control bar back to beginning position, so arms are fully extended above head.
3. Repeat for desired number of repetitions.

Comments

This variation of the pull down can be effective if used correctly, but care should be taken with the movement.

The action of bringing the bar to behind the neck can often place the shoulder joint and neck in uncomfortable positions, which can be an issue for those with neck or shoulder injuries.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.