The pull-down is a staple lat exercise, especially for anyone not yet strong enough to do pull-ups. For years, though, many fitness writers and personal trainers have cautioned against bringing the bar down behind the neck, urging lifters to bring it down to the front instead. Researchers concluded that the front lat pulldown was superior to the behind-the-neck pulldown, despite the fact that the two versions of pulldowns yielded no difference in muscle activity in the lats.
Wide Grip Lat Pull Down Behind the Neck Exercise Guide Parambodyfitmind
Behind the Neck Lat Pulldown - This exercise will work your back. Caution: Do this exercise very conservatively, Show more Show more Shop the Blackstone Labs store Intro BEHIND THE NECK LAT PULLDOWNS - To Do or Not To Do? Renshaw's Personal Training 153K subscribers Subscribe 1.4K 86K views 5 years ago Instant Access to the "Dumbbell Muscle Building Series". The behind-the-neck pull-down is a cable exercise intended to target the muscles of the upper and middle back. If you have the requisite shoulder mobility, it can help you target the upper back muscles, including the trapezius and rhomboids, as well as the lats (latissimus dorsi). Lat pulldowns behind the neck place stress on the rotator cuff if the bar is pulled down too far. It will also strain the subscapularis muscle by stretching it to the point that they cannot properly support the joint in the shoulder.
TOP 20 Lat Pulldown Machine Exercises for Best Workout
0:00 / 0:49 Lat Pulldown Behind the Neck - Back Exercise MyTraining App 14.2K subscribers Subscribe 83 27K views 8 years ago Back Exercises - Female Lat Pulldown Behind the Neck - Back Exercise. Behind Neck Lat Pull Down Instructions. Attach a wide grip handle to the lat pulldown machine and assume a seated position. Grasp the handle with a pronated grip (double overhand) and initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder. Pull the handle behind your neck until it nearly. Most people who can do behind-the-neck lat pull-downs find they feel a stronger overall contraction using this range of motion, making it beneficial for building lean muscle mass. That said, proceed with caution: The risk of injury is higher with behind-the-neck lat pull-downs. Start with a lighter weight and higher reps. How to Do a Lat Pulldown Verywell / Ben Goldstein Sit comfortably on the pulldown seat, with your feet flat on the floor. Check the height of the bar. You may need to adjust the bar height by shortening or lengthening the chain or cable that supports the bar or your seat height. Get a gym trainer to help with this if necessary.
Lat Pulldown Behind the Neck Back Exercise YouTube
Lat Pull Down behind the neck can be highly effective when executed correctly and tailored to your fitness goals. It's a valuable addition to any back training regimen. Myth 3: It's Only for Advanced Lifters. Lat Pull Down behind the neck can benefit lifters of various experience levels. However, beginners should start with caution and. Behind-the-neck lat pulldowns can also be used to emphasize upper lat development, but proper technique is paramount to minimize the risk of injury to the neck and shoulders. If you want to build a bigger, wider back to achieve that desirable "V-taper" physique, lat pulldowns should show up regularly in your training program.
Behind the neck pulldowns offer no additional muscle building advantage that lat pulldowns to the front don't, and yet they do present the very real downside of an increased risk for injury. The behind-the-neck lat pulldown causes forward head posture, which increases your risk of rotator cuff injuries. Image Credit: kazuma seki/iStock/GettyImages From improving posture to building stronger back muscles — specifically your lats — the lat pulldown is one of the best exercises all around.
Ronnie Coleman's Lat Pull Down (Behind The Neck) Back Exercise 2 YouTube
Behind the Neck Lat Pull-down. Behind the neck variation is probably the most advanced lat pulldown technique on the list. Grab the bar with a slightly wider than shoulder-width overhand grip. Straighten your body to a point where the cable and pull-down bar is directly above your spine, and tuck your head forward to allow the bar to be safely. The behind the neck lat pulldown (rear pulldown) belongs in the multiple-joint exercise category because both the shoulder and the elbow joints are mobilized. As a result, the pulldown recruits many muscles in addition to the back: the rear shoulders, the biceps, the long head of the triceps, and the forearms.
