Overview
The behind the neck cable pulldown is very popular variation of the cable pulldown in front of the chest. Both exercise hits the lat muscles in a very similar way. The behind the neck variation is a good way to hit the lats from a little bit different angle, but for the most people it’s not worth the risk. When you perform the behind the neck pulldown you put your shoulder joint in unnatural position and you put too much strain to your rotator muscles. Which can lead to injury or shoulder impingement syndrome. Of course with proper technique and right weight you can minimize this risk. Here is the most secure way to perform this exercise.
Preparation
Attach a long pulley bar to the lat pulldown machine and adjust the desired weight. Grasp the bar with wide overhand grip (palms facing forward) and sit down. Secure your knees under the pads to provide stable position during the movement. With fully extended hands slightly lean forward, so that the bar can safely pass just behind your head. This is the starting position.
Execution
Inhale and start to pull the weight straight down toward the back of your head by first pulling with your shoulder blades and then with the arms. Stop and squeeze your shoulder blades when the bar reach the middle portion of your head and your arms are parallel to the floor. Return the weight in controlled way back to the staring position and exhale. Perform the desired amount of reps.
Recommendations
- Use a hook grip (with your thumbs over the bar) and wrist straps to ensure your grip and avoid failure in your forearms.
- Control the movement and keep your torso stationary and don’t lean forward.
- Keep your head in neutral position.
- Use a hook grip (with your thumbs over the bar) and wrist straps to ensure your grip and avoid failure in your forearms.
- Perform the negative part of the movement for twice longer time than the positive.
- Perform this exercise at the end of your workout when your lats are already exhausted you don’t have to go too heavy.
- Avoid this exercise if you have any type of shoulder injuries or you feel pain during the exercise.