| The pull down to the back of the neck is a commonly | | | | exercise. Those who opt to perform this exercise |
| used exercise in many gyms, and is a variation of the | | | | should pay close attention to their form during the |
| pull down exercise. Bringing the bar to the rear of the | | | | execution of the lift. Tilting the head excessively |
| head results in the upper arms being more | | | | forward can cause injury, and so can excessive |
| perpendicular to the torso, therefore leading to shoulder | | | | jerking. A choice of many is to bring the bar to no |
| adduction which stimulates the latissimus dorsi muscle | | | | further than ear level, avoiding the main hazardous |
| greatly. The behind the neck pull down does place the | | | | zone where the bar is brought down towards the |
| shoulder joint in a possibly troublesome position | | | | back of the neck. |
| however, and those with injurious rotator cuffs may | | | | Those new to the exercise would be recommended |
| wish to avoid this exercise. | | | | to begin with a light weight, ensuring the form of the |
| Brining the bar to the back of the head avoids the | | | | exercise is mastered before progressing onto a |
| arms being brought towards the front of the torso | | | | greater weight. More advanced trainers can progress |
| which would result in the extension of the shoulder. | | | | using greater resistance on the pull down station, or |
| The upper arms being flared outwards at ninety | | | | alternatively perform the exercise on a pull up station |
| degrees to the torso results in the adduction of the | | | | with extra resistance added to a chinning belt. |
| shoulder. The major muscles of the back will be | | | | Gains in muscle growth are obtained with a repetition |
| recruited during the behind the neck pull down, including | | | | range typically between eight and twelve. Due to the |
| the latissimus dorsi, rhomboids, and the lower and | | | | nature of the exercise, it would be wise to avoid |
| middle trapezius. | | | | excessive weight with low repetitions when performing |
| Many trainers avoid the behind neck pull down due to | | | | this exercise. Those who seek to build muscle strength |
| the unnatural position of the body during the lift which | | | | may wish to perform the chin up or pull up using |
| may be hazardous. Those with injurious necks, backs, | | | | greater resistance and low repetitions, typically |
| elbows or shoulder joints may wish to totally avoid this | | | | between one and six per set. |