Set up for the behind the neck lat pull down by attaching a wide grip bar to the machine, selecting the weight you want to use, and adjusting the thigh pad.

While standing, grasp the bar with an overhand grip at wider than shoulder width apart.

Holding the bar, sit sit down on the machine. This should take the weight off the stack.

Keeping your back straight, eyes facing forward, and without leaning back, slowly pull the bar down to the back of your neck. Do not let the bar touch your neck.

Pause, and slowly lower the weight back to the starting position.

Do not let the weight touch the stack.

Repeat for desired reps.

Exercise Tips:

Use this exercise with caution as it has been known to cause neck and shoulder injuries. Pulling the bar down too far is often the cause of these injuries.

Keep your body fixed throughout the exercise. You should move your arms only.

Concentrate on squeezing your back muscles when lowing the weight.