| I've heard that when exercising my back with lat | | | | behind-the-neck lat pulldown, especially considering the |
| pulldowns, I should always bring the bar to my chest as | | | | poor design of most equipment out there, is the exact |
| opposed to behind the neck. Why is this? | | | | position that overloads the weakest portion of the |
| I cringe each time I see the behind- the- neck version | | | | shoulder-joint capsule, or the anterior capsule of the |
| of pulldowns being performed. This is actually a | | | | "glenohumeral joint." |
| common thing we see in the gym, and I go out of my | | | | Additionally, most people use too much weight, and |
| way to correct it. The reason is because the shoulder | | | | they are also improperly set up on machines. In order |
| joint is covered by a capsule made up of connective | | | | to pull the weight behind their heads, they have to lean |
| tissue which creates passive stability around the joint. | | | | forward and push their heads forward, which causes |
| When the joint is brought to its end range, the capsule | | | | external rotation and horizontal abduction of the |
| is the only thing, other than muscle, keeping it from | | | | shoulder joints under excessive loads. That stretches |
| completely separating. In other words, that connective | | | | the joint capsule. |
| tissue has strength to it, but once it's stretched, that's | | | | Instead, I recommend pulling the bar to your chest. You |
| it--it loses some of its capacity to stabilize the shoulder | | | | can use a parallel grip, a pronated grip (palms facing |
| joint. | | | | down), a supinated grip (palms facing up), or even a |
| The position you have to put your body in to do a | | | | single-arm pulldown. |