| I walk into gyms all over the world and see people | | | | rotators (small muscles in the shoulder that play a |
| ripping that bar down behind their neck during Lat pull | | | | VERY big role in the control of the joint) to stabilize the |
| downs. If it weren't for my superior self-control, the | | | | your shoulder. Damage to these results in a long and |
| fitness trainer at that club would have that exact bar | | | | painful rehabilitation in which most upper body |
| knocking ever so gently against their head as a quiet | | | | exercises are restricted. The position you are putting |
| little reminder. | | | | your shoulder into is pretty bad without weight; add a |
| You may have been told that you should do it in front | | | | few kg's to that and you are really looking at trouble. |
| of your head, but not been given an explanation as to | | | | Another added risk is your neck safety. Straining |
| why...and besides, it doesn't hurt you, and you've also | | | | forward during a Lat pull behind the neck is common. |
| been told that it targets your Lats better if you do it | | | | Necks are delicate, and there is simply no need to be |
| behind your neck. So... | | | | in this position. A lot of people do this exercise |
| Why Is Doing A Lat pull Behind Your Head So Bad? | | | | ballistically (really really fast and bouncy), and if you get |
| Lat pull downs behind the neck are unnecessary and | | | | a little over excited, may cause some cervical |
| dangerous. From a biomechanical point of view, they | | | | damage...let's not even begin to think about what will |
| are putting your shoulder into a very bad position. The | | | | damage will occur to your neck if the cable breaks |
| glenohumeral joint (your shoulder joint) is built for | | | | (yes, that does happen). |
| mobility, not stability. When the bar is down behind your | | | | Am I Sacrificing Benefits For Safety? |
| head, your shoulder is externally rotating, quite severely. | | | | No. Not one little bit. Really...nothing at all. And yes, it's |
| This in itself creates risk. You are also putting your | | | | proven. Studies have shown that the front Lat pull |
| shoulder into adduction, extension and abduction (don't | | | | down works the Lats and the muscles of your back |
| worry if this makes no sense to you, basically your | | | | just as effectively as its scary sister, the behind the |
| shoulder is in a really abnormal, unnatural and totally | | | | neck monster. In fact, one study showed that Front |
| crappy position). This places a lot of stress through the | | | | Lat pull downs resulted in the greatest Lat activity. |
| front and the back of a joint that really isn't that stable | | | | If you are doing Lat pull downs behind your head, |
| to begin with. | | | | stop...it ain't worth it. |
| There is also increased stress on your external | | | | |