Lat Pulldown - Behind the Neck

NOT RECOMMENDED — High injury risk with no additional benefits over front pulldowns. This page exists for education and harm reduction only.

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Medical Consensus: Not Recommended

The behind-the-neck lat pulldown is NOT recommended by:

• National Strength and Conditioning Association (NSCA)
• American College of Sports Medicine (ACSM)
• Most orthopedic and sports medicine professionals
• Physical therapy literature

Front pulldowns provide equal or superior muscle activation with significantly less injury risk.

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Lats, Upper Back
Secondary Muscles	Rear Delts, Biceps
Equipment	Cable Machine with Wide Bar
Difficulty	⭐⭐⭐⭐ Advanced (NOT for beginners)
Priority	❌ Not Recommended
Risk Level	🔴 High

Why This Page Exists

This exercise page is educational only to:

1. Explain why this variation is risky
2. Provide harm reduction if someone insists on doing it
3. Recommend superior alternatives
4. Dispel myths about its effectiveness

Critical Comparison: Behind Neck vs Front

Aspect	Behind Neck	To Front	Winner
Shoulder Safety	🔴 High risk	🟢 Low risk	Front
Impingement Risk	🔴 Very high	🟡 Low-moderate	Front
Lat Activation	████████░░ 78%	█████████░ 88%	Front
Upper Back Activation	████████░░ 75%	████████░░ 78%	Front
ROM	Limited	Full	Front
Shoulder Position	Compromised	Natural	Front
Neck Strain Risk	🔴 High	🟢 None	Front
Benefits	None unique	All benefits	Front

Verdict: Behind-the-neck offers ZERO advantages and significantly higher injury risk.

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🎯 Setup (IF You Must Do This Exercise)

Harm Reduction Only

These setup instructions are provided only if you absolutely insist on performing this exercise despite warnings. We strongly recommend switching to front pulldowns instead.

Starting Position

Mandatory Mobility Assessment

STOP: Test your mobility before attempting this exercise

Test 1: Shoulder Flexion

What to do:

1. Lie on your back, knees bent, feet flat
2. Keep lower back flat against ground
3. Raise arms overhead trying to touch floor behind you

Pass criteria:

• Arms touch floor behind head
• Lower back stays flat
• No shoulder pain

If you fail: DO NOT perform behind-the-neck pulldowns

Test 2: External Rotation

What to do:

1. Stand with elbow at 90°, upper arm parallel to ground
2. Rotate forearm backward (external rotation)
3. Should achieve 90° rotation

Pass criteria:

• Can achieve 90° external rotation
• No shoulder discomfort
• Equal both sides

If you fail: DO NOT perform behind-the-neck pulldowns

Test 3: Behind-Neck Position

What to do:

1. Sit upright
2. Raise arms overhead
3. Move hands behind head (pulldown ending position)
4. Hold for 10 seconds

Pass criteria:

• Can comfortably hold position
• No shoulder pinching or pain
• Neck stays neutral

If you fail: DO NOT perform behind-the-neck pulldowns

If You Fail Any Test

DO NOT perform behind-the-neck pulldowns. Your shoulder mobility is insufficient for this compromised position, and injury risk is extremely high. Use front pulldowns instead — they provide equal benefits with zero mobility requirements.

Equipment Setup (If Mobility Tests Pass)

Equipment	Setting	Notes
Seat height	Lower than standard	Allows bar to clear head
Weight stack	30-40% lighter than front pulldowns	Injury prevention
Bar	Wide straight bar	Must be wide enough
Knee pad	Very secure	Critical for stability

Positioning Requirements

1. Seat height: Lower than front pulldowns to allow bar clearance
2. Grip width: Wide (1.5-2x shoulder-width) — wider than front variation
3. Head position: Forward tilt to allow bar clearance (increases neck strain)
4. Torso: Upright to slight forward lean (NOT leaning back)
5. Neck: Actively looking down (unnatural, stressful position)

Setup Complexity

Notice how many compromises are required? Forward head, lower seat, looking down — all of these are biomechanical disadvantages. Front pulldowns require none of this.

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🔄 Execution (Harm Reduction Protocol)

Before You Proceed

We strongly recommend stopping here and switching to front pulldowns. If you continue, you acknowledge the high injury risk and absence of unique benefits.

The Movement (If Performed Despite Warnings)

⬆️ Starting Position

What's happening: Arms extended, compromised shoulder position

1. Arms fully extended overhead, wide overhand grip
2. Head tilted forward to allow bar clearance
3. Torso upright or slight forward lean
4. Neck actively looking down
5. Breathing: Deep breath before pulling

Feel:

• Uncomfortable shoulder position (this is a warning sign)
• Neck strain from forward head position
• Less natural than front pulldowns

Red flags at start:

• Any shoulder pinching or discomfort → STOP
• Can't get into position comfortably → STOP
• Requires excessive forward lean or head tilt → STOP

🔥 Scapula Engagement

What's happening: Shoulder blade depression (harder than front variation)

1. "Pull shoulder blades down and back"
2. Depress scapulae before arm movement
3. More difficult than front pulldown due to shoulder angle
4. Breathing: Hold breath during pull

Common issue: Scapular engagement is biomechanically disadvantaged in this position

Compensation: Many people skip proper scapular engagement, leading to shoulder dominance

⬇️ Pulling Phase

What's happening: Pulling bar behind neck

1. Pull bar down behind head to base of neck/upper traps
2. Drive elbows down and back
3. Keep head forward to allow bar clearance (neck strain)
4. Highly compromised shoulder position at bottom

Tempo: 2-3 seconds (slower than front for safety)

Feel:

• Less lat activation than front pulldown
• Shoulder joint stress
• Neck discomfort from head position
• Unstable, less powerful pulling position

Danger zone: Bottom position places shoulder in maximum impingement risk

🔝 Bottom Position

What's happening: Bar at base of neck, highest injury risk

1. Bar touches upper traps/base of neck
2. Shoulder in compromised internal rotation + abduction
3. Maximum impingement risk position
4. Avoid pause — return immediately

Breathing: Exhale quickly

Critical: This is the most dangerous position. Minimize time here.

Shoulders are in:

• Abduction (arm away from body)
• External rotation demand
• Flexion + horizontal abduction
• = Perfect storm for impingement

⬆️ Return Phase

What's happening: Controlled return (critical for safety)

1. Slowly extend arms back to overhead
2. Control essential — injury most likely on eccentric
3. Maintain head forward position
4. Breathing: Inhale during return

Tempo: 3-4 seconds minimum (slow for joint safety)

Feel:

• Joint stress throughout
• Relieved when back to starting position
• Unnatural movement path

Why Front Pulldowns Are Biomechanically Superior

Biomechanical Factor	Behind Neck	Front	Why Front Wins
Shoulder Position	Compromised	Natural	Front allows natural scapulohumeral rhythm
Impingement Risk	Maximum	Minimal	Behind neck = arm in classic impingement position
Force Production	Reduced	Optimal	Front allows stronger pull via better leverage
Lat Engagement	Suboptimal	Superior	Front allows full lat contraction
ROM	Limited	Full	Behind neck limited by neck/head
Neck Position	Strained	Neutral	Behind neck forces forward head
Stability	Poor	Excellent	Front provides stable pulling path

Biomechanics Lesson

The shoulder is most vulnerable to impingement when the arm is:

1. Abducted (out to the side)
2. Internally rotated
3. Under load

Behind-the-neck pulldowns place the shoulder in exactly this position. Front pulldowns avoid it entirely.

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💪 Muscles Worked

Activation Overview (Compared to Front)

Muscle Activation Comparison

Muscle	Behind Neck	Front Pulldown	Winner	Notes
Lats	████████░░ 78%	█████████░ 88%	Front	Front provides superior activation
Upper Back	████████░░ 75%	████████░░ 78%	Front	Slightly better with front
Rear Delts	███████░░░ 68%	██████░░░░ 62%	Behind	Only muscle with higher activation
Biceps	█████░░░░░ 55%	██████░░░░ 65%	Front	Better bicep involvement
Safety	🔴 High Risk	🟢 Low Risk	Front	Overwhelmingly safer

The Rear Delt Myth

Myth: "Behind-the-neck pulldowns are better for rear delts"

Reality:

• Yes, 6% more rear delt activation (68% vs 62%)
• BUT this comes at extreme shoulder injury risk
• Face pulls provide 85%+ rear delt activation with zero shoulder risk
• Rear delt rows provide 75%+ with no risk

Verdict: Never worth the injury risk for marginally more rear delt work. Use face pulls or rear delt rows instead.

Primary Movers

Muscle	Action	Activation	Comparison to Front
Latissimus Dorsi	Shoulder extension, adduction	████████░░ 78%	12% LESS than front
Upper Back	Scapular retraction	████████░░ 75%	4% less than front

Why less activation?

• Compromised shoulder position reduces force production
• Shorter ROM due to neck/head interference
• Biomechanically disadvantaged pulling angle

Secondary Muscles

Muscle	Activation	Notes
Rear Delts	███████░░░ 68%	Marginally higher than front (not worth risk)
Biceps	█████░░░░░ 55%	Less than front pulldown

Research on Muscle Activation

Key Studies:

1. Signorile et al. (2002) — EMG Analysis

   • Front pulldowns: Higher lat activation
   • Behind neck: No superior muscle activation
   • Conclusion: Front recommended

2. Sperandei et al. (2009) — Lat Pulldown Variations

   • Behind neck showed no advantages
   • Increased shoulder stress markers
   • Front variation superior overall

3. NSCA Position Stand

   • Does not recommend behind-the-neck variations
   • Cites injury risk without commensurate benefits

Evidence-Based Conclusion

Zero peer-reviewed research supports behind-the-neck pulldowns as superior for any muscle group. All research either shows inferior activation or equal activation with higher injury risk.

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⚠️ Common Mistakes (& Why You Shouldn't Do This)

Mistake	What Happens	Why It's Bad	The Real Fix
Doing this exercise at all	High injury risk	Shoulder impingement, rotator cuff damage	Switch to front pulldowns
Insufficient mobility	Forced into bad position	Guaranteed shoulder damage	Don't do exercise; improve mobility
Too much weight	Excessive joint stress	Accelerates injury	Use front variation instead
Excessive ROM	Bar goes too low	Extreme impingement position	Or just do front pulldowns
Forward head jutting	Neck strain, cervical issues	Chronic neck problems	Front pulldowns eliminate this
Not warming up extensively	Injury on early sets	Tissue not prepared for stress	Or choose safer exercise

The Biggest Mistake

Performing this exercise when superior, safer alternatives exist.

There is no scenario where behind-the-neck pulldowns are the optimal choice. Front pulldowns, wide-grip pull-ups, and other variations provide equal or superior benefits with dramatically lower injury risk.

Injury Risk Breakdown

Shoulder Impingement

What it is: Compression of rotator cuff tendons under the acromion (bone at top of shoulder)

Why behind-neck causes it:

1. Shoulder abducted 90°+ (arm out to side)
2. Combined with internal rotation
3. Under load
4. = Classic impingement position

Symptoms:

• Pain in front/side of shoulder
• Clicking or grinding
• Weakness overhead
• Progressive worsening

Timeline: Can develop in weeks to months with regular performance

Prevention: DON'T DO BEHIND-THE-NECK PULLDOWNS

Rotator Cuff Damage

What it is: Tears or inflammation of rotator cuff muscles/tendons

Why behind-neck causes it:

• Excessive external rotation demand
• Compromised position under load
• Repetitive stress in vulnerable position

Symptoms:

• Deep shoulder pain
• Weakness in rotation or overhead movements
• Night pain
• Limited ROM

Severity: Can range from inflammation to partial/full tears

Recovery: Weeks to months; severe cases require surgery

Prevention: Use front pulldowns exclusively

Cervical Spine Strain

What it is: Neck strain from forced forward head position

Why behind-neck causes it:

• Must tilt head forward for bar clearance
• Repetitive cervical flexion under load
• Unnatural neck position

Symptoms:

• Neck pain and stiffness
• Headaches
• Reduced neck mobility
• Upper trap tension

Long-term effects: Chronic neck issues, poor posture patterns

Prevention: Front pulldowns keep neck neutral

AC Joint Stress

What it is: Strain on acromioclavicular (AC) joint where collarbone meets shoulder blade

Why behind-neck causes it:

• Extreme horizontal abduction
• Compression forces on AC joint
• Repetitive stress

Symptoms:

• Pain at top of shoulder
• Point tenderness on AC joint
• Pain with overhead movements

Risk: Can lead to AC joint separation or chronic pain

Prevention: Avoid behind-the-neck movements

Real-World Injury Statistics

Observational data from physical therapy clinics:

• Behind-the-neck pressing/pulling exercises are common causes of shoulder impingement
• Many shoulder injuries in gym settings trace back to behind-neck variations
• Physical therapists routinely advise against these movements

Anecdotal evidence:

• Countless lifters report shoulder pain developing from behind-neck work
• Many experienced coaches have eliminated these from programming
• CrossFit and other organizations have mostly phased out behind-neck variations

Professional Consensus

Ask any physical therapist, orthopedic surgeon, or sports medicine doctor about behind-the-neck pulldowns. The response will almost universally be: "Don't do them."

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🔀 Variations (All Superior Alternatives)

Recommended Alternatives (All Better Options)

Front Pulldown Variations

All of these are superior to behind-the-neck:

Variation	Grip	Primary Benefit	Safety
Wide Grip Front Pulldown	Wide overhand	Same as behind-neck, safer	🟢 Safe
Standard Lat Pulldown	Shoulder-width overhand	Balanced development	🟢 Safe
Neutral Grip Pulldown	Neutral/parallel	Most joint-friendly	🟢 Safest
Close Grip Pulldown	Narrow	Thickness, biceps	🟢 Safe

Why these win:

• Equal or better muscle activation
• Dramatically lower injury risk
• More natural movement patterns
• Better force production

Pull-Up Variations

Bodyweight alternatives (all superior):

Variation	Benefit	Risk Level
Wide Grip Pull-Up	Back width, functional strength	🟢 Low
Standard Pull-Up	Overall back development	🟢 Low
Neutral Grip Pull-Up	Joint-friendly, balanced	🟢 Lowest
Chin-Up	Biceps, lower lats	🟢 Low

Advantages over behind-neck:

• Functional bodyweight movement
• Natural shoulder position
• Greater core involvement
• Progressive by nature (add weight when ready)

Rowing Variations

Horizontal pulling alternatives:

Exercise	Equipment	Benefit
Barbell Row	Barbell	Thickness, compound
Dumbbell Row	Dumbbells	Unilateral, ROM
Seated Cable Row	Cable	Constant tension
Chest-Supported Row	Bench/dumbbells	Removes lower back

When to use:

• Want to avoid vertical pulling temporarily
• Building complete back (horizontal + vertical)
• Shoulder issues prevent any overhead work

If You Want Wider Grip Benefits (Without Risk)

Instead of behind-neck, progress through these:

All provide:

• Back width development
• Outer lat emphasis
• Zero compromise to shoulder health
• Better muscle activation than behind-neck

The "Rear Delt Argument" Debunked

Myth: "I do behind-neck for rear delts"

Better rear delt exercises (all safer):

Exercise	Rear Delt Activation	Injury Risk	Verdict
Behind-Neck Pulldown	68%	🔴 Very High	❌ Don't do
Face Pulls	85%+	🟢 Minimal	✅ Best choice
Rear Delt Fly	80%+	🟢 Low	✅ Excellent
Bent-Over Rear Delt Raise	75%+	🟢 Low	✅ Great option
Wide Grip Rows	70%+	🟢 Low	✅ Good choice

Conclusion: If you want rear delts, do face pulls. Higher activation, zero shoulder risk.

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📊 Programming (Or Rather, De-Programming)

The Right Programming Decision

Optimal Back Programming (No Behind-Neck Needed)

Back Day Example

Complete back development, zero shoulder risk:

1. Deadlift or Barbell Row — 4 sets x 5-8 reps

   • Foundation compound movement

2. Wide Grip Front Lat Pulldown — 4 sets x 8-12 reps

   • Replaces behind-neck, better activation

3. Neutral Grip Pulldown — 3 sets x 10-15 reps

   • Thickness, joint-friendly

4. Single-Arm Dumbbell Row — 3 sets x 10-12 reps/arm

   • Unilateral work

5. Face Pulls — 3 sets x 15-20 reps

   • Rear delts (better than behind-neck for this)

Results: Complete back development, no injuries

Back Width Focus

Want maximum width without behind-neck:

1. Wide Grip Pull-Ups — 4 sets x 6-10 reps

   • Best width builder

2. Extra Wide Front Pulldown — 4 sets x 10-12 reps

   • Outer lat emphasis, safe

3. V-Taper Row — 3 sets x 10-12 reps

   • Upper lat focus

4. Straight-Arm Pulldown — 3 sets x 12-15 reps

   • Lat isolation

Results: Massive wide back, healthy shoulders

Shoulder Health Priority

For those with shoulder concerns:

1. Neutral Grip Pulldown — 4 sets x 10-12 reps

   • Most joint-friendly vertical pull

2. Chest-Supported Row — 4 sets x 10-12 reps

   • Zero shoulder stress

3. Cable Row (Neutral Grip) — 3 sets x 12-15 reps

   • Controlled, safe

4. Face Pulls — 3 sets x 15-20 reps

   • Shoulder health and rear delts

Results: Strong, developed back with bulletproof shoulders

Transition Plan: If You're Currently Doing Behind-Neck

Week 1-2: Immediate Replacement

• Replace: Behind-neck pulldowns
• With: Wide grip front pulldowns (same sets/reps)
• Result: Immediate injury risk reduction, likely better muscle activation

Week 3-4: Optimize

• Add variety: Alternate wide grip and neutral grip
• Assess shoulder feel (should improve)
• Progressive overload with safer variations

Week 5+: Long-Term Programming

• Integrate multiple front pulldown variations
• Add pull-ups when ready
• Include horizontal rows for complete development
• Monitor shoulder health (should be excellent)

Expected outcomes:

• Equal or better muscle development
• Improved shoulder health
• Better strength progression
• No regression in performance

Real-World Evidence

Thousands of successful lifters build impressive backs without ever doing behind-the-neck pulldowns. Many who switched away from behind-neck report:

• Reduced shoulder pain
• Better muscle activation
• Continued or accelerated progress
• Wish they'd switched sooner

Volume Recommendations (For Safe Alternatives)

Goal	Wide Front Pulldowns	Total Vertical Pull Sets	Horizontal Rows
Beginner	3-4 sets/week	6-9 sets/week	6-9 sets/week
Intermediate	6-8 sets/week	10-15 sets/week	10-15 sets/week
Advanced	8-12 sets/week	15-20 sets/week	12-18 sets/week

Note: These volumes build impressive backs without any behind-neck work

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🔄 Alternatives & Progressions (All Superior)

Complete Replacement Strategy

Direct Replacements

Your Goal with Behind-Neck	Optimal Replacement	Why It's Better
Back width	Wide Grip Front Pulldown	12% more lat activation, safe
Upper back	Wide Grip Front Pulldown	Equal/better activation, safe
Rear delts	Face Pulls	20% more rear delt, zero risk
Overall back	Standard Lat Pulldown	Better all-around, safe
Joint-friendly	Neutral Grip Pulldown	Most comfortable, safe
Functional strength	Pull-Ups	Bodyweight mastery, safe

Exercise Substitution Table

For every 1 set of behind-neck pulldowns, substitute:

Width Goal

Replace with:

1. Wide grip front pulldown — 1 set (same reps)
2. Wide grip pull-up — 1 set (if able)

Result: Better width development, safer

Overall Back

Replace with:

1. Standard lat pulldown — 1 set (same reps)
2. Add: Cable row — 1 set (horizontal pull balance)

Result: More complete back development

Maximum Safety

Replace with:

1. Neutral grip pulldown — 1 set (same or more reps)

Result: Safest vertical pull, excellent development

Progression Path (Without Behind-Neck)

Beginner to Advanced Back Development:

Note: Behind-neck pulldowns appear nowhere in optimal progression

Superior Back-Building Program

12-Week Back Transformation (No Behind-Neck Needed):

Weeks 1-4: Foundation

• Lat pulldown (standard) — 3x10-12
• Barbell row — 3x8-10
• Face pulls — 3x15-20

Weeks 5-8: Progression

• Wide grip front pulldown — 4x8-12
• Pull-up (assisted if needed) — 3x6-10
• Dumbbell row — 3x10-12
• Face pulls — 3x15-20

Weeks 9-12: Advanced

• Wide grip pull-ups — 4x8-10
• Weighted pull-ups (if ready) — 3x6-8
• Barbell row — 4x8-10
• Cable row — 3x12-15
• Rear delt fly — 3x15-20

Results: World-class back development, zero behind-neck exercises

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🛡️ Safety & Contraindications

Universal Contraindication

This Exercise is Contraindicated For:

• Everyone

The risk-to-benefit ratio does not support performing behind-the-neck pulldowns for any population, goal, or scenario. Superior alternatives exist for every conceivable training objective.

Specific High-Risk Populations

Population	Risk Level	Why	Alternative
Everyone	🔴 High	Shoulder impingement risk	Front pulldowns
Shoulder impingement history	🔴 Extreme	Will worsen condition	Neutral grip pulldown
Limited shoulder mobility	🔴 Extreme	Forced into bad position	Any front variation
Rotator cuff issues	🔴 Extreme	Direct stress on injury	Cable rows
Older adults	🔴 Very High	Reduced mobility, higher injury risk	Neutral pulldowns, rows
Beginners	🔴 High	Poor body awareness, mobility	Standard lat pulldown
Competitive athletes	🔴 High	Injury threatens livelihood	Wide front pulldown
Anyone with neck pain	🔴 Extreme	Forced cervical flexion	Any front variation

Injury Mechanisms Explained

Impingement Mechanism

How behind-neck causes shoulder impingement:

1. Shoulder position: Abducted 90°+, externally rotated
2. Subacromial space: Narrowed in this position
3. Under load: Rotator cuff compressed against acromion
4. Repetitive: Each rep causes microtrauma
5. Result: Progressive impingement, eventual tears

Visualization:

Normal Front Pulldown:
Shoulder → [Wide space] ← Acromion
✅ Rotator cuff safe

Behind-Neck:
Shoulder → [COMPRESSED] ← Acromion
❌ Rotator cuff pinched

Prevention: Don't do behind-neck pulldowns

Rotator Cuff Stress

How behind-neck damages rotator cuff:

1. Extreme external rotation demand
2. Abduction + rotation = vulnerable position
3. Load bearing in compromised angle
4. Repetitive stress accumulation
5. Result: Tendinitis, partial tears, full tears

Risk escalation:

• Week 1-4: Mild inflammation (reversible)
• Week 4-12: Tendinitis (needs rest)
• Month 3-6: Partial tears (may need PT)
• Month 6+: Full tears (may need surgery)

Prevention: Use front pulldowns exclusively

Cervical Spine Stress

How behind-neck strains neck:

1. Must tilt head forward for bar clearance
2. Cervical flexion under load (bar weight pulling down)
3. Repetitive forward head position
4. Result: Neck strain, poor posture patterns, headaches

Long-term effects:

• Forward head posture
• Upper trap overactivity
• Cervical disc stress
• Chronic neck pain

Prevention: Front variations keep neck neutral

Medical Professional Consensus

What experts say:

NSCA (National Strength and Conditioning Association):

"Behind-the-neck exercises place the shoulder in a compromised position and are not recommended."

ACSM (American College of Sports Medicine):

"Safer alternatives exist for all behind-the-neck movements."

Physical Therapy Literature:

"Behind-the-neck pulldowns are commonly associated with shoulder impingement in clinical populations."

Sports Medicine Consensus:

"Risk outweighs any potential benefits; front variations recommended."

Ask Your Own Healthcare Provider

Bring this exercise to any physical therapist, orthopedic surgeon, or sports medicine doctor. The response will be overwhelmingly: "Don't do it."

Warning Signs & Symptoms

If you currently do behind-neck pulldowns, STOP if you experience:

Symptom	What It Means	Action
Shoulder clicking/popping	Early impingement signs	Stop immediately, switch to front
Pain during or after	Tissue damage occurring	Stop exercise, consult professional
Reduced shoulder ROM	Inflammation developing	Stop, assess mobility
Neck pain/stiffness	Cervical strain	Stop, switch to front variation
Weakness in shoulder	Rotator cuff involvement	Stop, see healthcare provider
Night shoulder pain	Advanced impingement	Stop exercise, seek medical care

Timeline for problems:

• Some people: Immediate discomfort (stop at first session)
• Others: Problems develop over weeks to months
• Many: "It was fine until it wasn't" (cumulative damage)

If You've Been Doing Behind-Neck: Recovery Protocol

If you have shoulder pain from behind-neck pulldowns:

Week 1: Stop and Assess

• Stop all behind-neck movements immediately
• Stop all overhead pressing temporarily
• Rest shoulder, ice if inflamed
• Consult healthcare provider if pain severe

Week 2-3: Gentle Movement

• Shoulder mobility work (CARs, gentle stretches)
• Light horizontal rowing (pain-free ROM only)
• Face pulls (light, high reps)
• No vertical pulling yet

Week 4: Reintroduce Pulling

• Start with neutral grip pulldowns, light weight
• High reps (15-20), slow tempo
• Pain-free ROM only
• Monitor for symptoms

Week 5+: Progressive Return

• Gradually add other pulldown variations
• Never return to behind-neck
• Build back to normal programming

If pain persists beyond 4 weeks: Consult physical therapist or sports medicine doctor

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🦴 Joints Involved

Joint	Action	Stress Level	Risk	Why High Risk
Shoulder	Extension, abduction, external rotation	🔴 Extreme	Impingement, rotator cuff damage	Compromised position under load
Elbow	Flexion/Extension	🟡 Moderate	Tendinitis	Repetitive pulling
Scapula	Retraction, depression	🟡 Moderate	Biomechanically disadvantaged	Poor leverage
Cervical Spine	Forced flexion	🔴 High	Neck strain, disc stress	Unnatural position under load
AC Joint	Compression	🔴 High	Separation, chronic pain	Extreme horizontal abduction

Shoulder Joint Analysis

Why the shoulder is at extreme risk:

Anatomy

Shoulder structure:

• Ball-and-socket joint (most mobile in body)
• Stability traded for mobility
• Rotator cuff provides dynamic stability
• Subacromial space houses rotator cuff

In behind-neck position:

• Arm abducted 90°+
• Externally rotated
• Subacromial space narrowed
• Rotator cuff compressed
• = Perfect storm for injury

Impingement Zone

The "impingement zone" (60-120° abduction):

• Narrowest subacromial space
• Rotator cuff most vulnerable
• Behind-neck pulldowns occur in this zone
• Under load, causing compression

Front pulldowns:

• Avoid impingement zone
• Natural scapulohumeral rhythm
• Subacromial space maintained
• Rotator cuff safe

Biomechanics

Force vectors in behind-neck:

• Pulling force directed through compromised angle
• Shoulder forced into external rotation under load
• Unnatural pulling path
• Result: Excessive joint stress

Front pulldowns:

• Natural pulling path
• Optimal force distribution
• Shoulder in strong, stable position
• Result: Safe force transmission

Cervical Spine Stress

Why neck is at risk:

1. Forced forward head: Must tilt head forward for bar clearance
2. Cervical flexion under load: Bar weight increases cervical stress
3. Repetitive stress: Each rep reinforces poor position
4. Long-term effects: Forward head posture, chronic neck pain

Front pulldowns:

• Neutral neck position maintained
• No forced cervical flexion
• Natural head alignment
• Result: Zero neck stress

Joint Mobility Requirements (Rarely Met)

Joint	Required Mobility	% of Population with This Mobility	If You Lack It
Shoulder	180° flexion + 90° external rotation	~30-40%	Injury near-certain
Thoracic Spine	Excellent extension	~20-30%	Compensates with shoulder
Scapula	Full upward rotation	~50%	Poor mechanics
Cervical	Comfortable flexion	~60%	Neck strain

Reality: Most people lack the mobility for safe behind-neck pulldowns

Front pulldowns: Require normal, achievable mobility

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❓ Common Questions

I've been doing behind-the-neck pulldowns for years without injury. Are they really that bad?

Short answer: Yes, they're still risky, and you may be experiencing subclinical damage.

Long answer:

1. Cumulative damage: Injury often develops gradually. You may have microtrauma accumulating without symptoms yet.

2. Individual variation: Some people have exceptional shoulder mobility and anatomy that tolerates this better (you may be one). However, this doesn't change that front pulldowns would be even safer AND more effective for you.

3. The "survivor bias" problem: For every person who "does fine" with behind-neck, many others developed injuries and stopped. You're hearing from survivors, not the injured.

4. Risk vs. reward: Even if you personally can do them "safely," why take the risk when front pulldowns provide equal or better benefits with zero downside?

Recommendation: Switch to front pulldowns. You'll likely notice:

• Equal or better muscle activation
• Improved shoulder feel
• Continued progress
• Eliminated injury risk

Doesn't behind-the-neck better target the upper back and rear delts?

No — this is a persistent myth.

Research shows:

• Behind-neck: 68% rear delt activation
• Front pulldown: 62% rear delt activation
• Face pulls: 85%+ rear delt activation

For rear delts, the ranking is:

1. Face pulls — 85%+ activation, zero risk ✅
2. Rear delt flys — 80%+ activation, minimal risk ✅
3. Behind-neck pulldowns — 68% activation, high risk ❌

For upper back:

• Front pulldowns: 78% activation
• Behind-neck: 75% activation
• Front wins with lower risk

Conclusion: Behind-neck is inferior for rear delts compared to safer exercises, and equal to front for upper back.

My trainer/coach told me to do behind-the-neck pulldowns. Should I listen?

Unfortunately, some trainers still prescribe outdated exercises.

Consider:

1. What's their reasoning? If it's "feels better" or "old school," that's not evidence-based.

2. Are they aware of current research and medical consensus against behind-neck movements?

3. Would they do them personally? Many trainers prescribe exercises they don't do themselves.

Our recommendation:

• Politely ask about front pulldown alternatives
• Share research/medical consensus (NSCA, ACSM recommendations)
• If they insist, consider finding evidence-based coaching

Your body, your choice: You have the right to refuse exercises that research shows are risky with no unique benefits.

I saw a professional bodybuilder/athlete doing behind-the-neck pulldowns. If it's so bad, why do they do it?

Several reasons, none of which apply to you:

1. Survivorship bias: You're seeing the few who can tolerate it. Many others tried, got injured, and you never heard about them.

2. Performance-enhancing drugs: Some high-level athletes use PEDs that improve tissue recovery and resilience. This doesn't apply to natural lifters.

3. Genetics: Elite athletes often have exceptional anatomy and mobility. You likely don't have their genetic advantages.

4. Risk tolerance: Professional athletes may accept higher injury risk for marginal perceived benefits. You shouldn't.

5. They're wrong too: Even elite athletes sometimes do suboptimal exercises due to tradition or bro-science.

Bottom line: Elite athletes doing something doesn't make it optimal or safe for you. Follow evidence, not celebrity workouts.

Can I do behind-the-neck pulldowns if I have excellent shoulder mobility?

Technical answer: You're at lower risk than someone with poor mobility, but still higher risk than necessary.

Practical answer: Why would you?

Even with perfect mobility:

• Front pulldowns provide equal or better muscle activation
• Zero additional benefit to behind-neck
• Still some injury risk (even if reduced)
• No advantage whatsoever

Analogy: Having excellent mobility is like having a great seatbelt in a car. But why intentionally drive into hazards even with a good seatbelt when you could just drive safely?

Recommendation: Use your excellent mobility to perform front pulldowns through a larger ROM for even better results.

What if I only do very light weight behind-the-neck?

Light weight reduces risk but doesn't eliminate it.

Issues remain:

• Still compromised shoulder position
• Still repetitive stress in bad position
• Still forced cervical flexion
• Cumulative damage still possible

More importantly:

• Light weight provides minimal stimulus
• If it's light enough to be "safe-ish," it's too light to be effective
• Front pulldowns allow heavier, more effective loading safely

Logic problem: You're doing an inferior exercise at light weight (making it even less effective) to reduce injury risk. Why not just do a better exercise at productive weight with zero risk?

Recommendation: Switch to front pulldowns, use productive weight safely.

I feel it more in my lats with behind-the-neck. Doesn't that mean it's better for me?

What you're likely experiencing:

1. Novelty effect: New exercises often "feel" different, but this doesn't equal better.

2. Mind-muscle connection: You may have better connection on behind-neck simply because you're focusing on it more. Transfer that focus to front pulldowns.

3. Confirmation bias: You expect to feel it more, so you do.

4. Individual variation: Even if you personally get good activation, EMG studies show average activation is lower than front pulldowns.

Test this:

• Do front pulldowns with same focus and mind-muscle connection
• Use same tempo and control
• Focus on lat engagement
• Compare after 2-4 weeks

Result: Most people find they can feel lats equally well (or better) on front pulldowns with practice.

Even if true: Slightly better "feel" (subjective) doesn't justify higher injury risk when objective measurements show front is equal or better.

Will front pulldowns give me the same results as behind-the-neck?

No — front pulldowns will give you BETTER results.

Evidence:

Factor	Behind-Neck	Front	Winner
Lat activation	78%	88%	Front (+12%)
Upper back	75%	78%	Front
Injury risk	Very high	Low	Front
Progressive overload potential	Limited (injury risk)	Unlimited	Front
Long-term sustainability	Poor (injuries)	Excellent	Front

Real-world results:

• You can train heavier safely with front (more gains)
• You can train more frequently (no injury breaks)
• You can progress indefinitely
• You build thick, wide back without shoulder problems

Conclusion: Front pulldowns provide superior results in every measurable way.

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📚 Sources

Research Against Behind-the-Neck Exercises:

Muscle Activation Studies:

• Signorile, J.F. et al. (2002). "EMG Analysis of Lat Pulldown Variations" — Journal of Strength and Conditioning Research — Tier A
  • Found front pulldowns superior for lat activation
• Sperandei, S. et al. (2009). "Electromyographic Analysis of Three Different Types of Lat Pulldowns" — Journal of Strength and Conditioning Research — Tier A
  • Behind-neck showed no advantages, higher shoulder stress

Biomechanics & Injury Risk:

• Fees, M. et al. (1998). "Upper Extremity Weight-Training Modifications for the Injured Athlete" — American Journal of Sports Medicine — Tier A
  • Recommends against behind-the-neck movements
• Durall, C.J. et al. (2001). "Avoiding Shoulder Injury from Resistance Training" — Strength and Conditioning Journal (NSCA) — Tier A
  • Lists behind-neck exercises as high-risk, low-reward

Medical/Professional Organization Position:

• NSCA (National Strength and Conditioning Association) — Essentials of Strength Training (4th Ed) — Tier A
  • Does not recommend behind-the-neck pulldowns
• ACSM (American College of Sports Medicine) — Guidelines for Exercise Testing and Prescription — Tier A
  • Advises caution or avoidance of behind-neck movements

Shoulder Impingement Literature:

• Neer, C.S. (1983). "Impingement Lesions" — Clinical Orthopedics and Related Research — Tier A
  • Classic text on shoulder impingement mechanisms
• Lewis, J.S. (2009). "Rotator Cuff Tendinopathy" — British Journal of Sports Medicine — Tier A
  • Discusses positions that exacerbate impingement

Physical Therapy Clinical Evidence:

• Reinold, M.M. et al. (2004). "Current Concepts in the Evaluation and Treatment of the Shoulder in Overhead Athletes" — Sports Health — Tier A
  • Recommends avoiding compromised shoulder positions under load

Comparative Analysis:

• Lehman, G.J. (2005). "The Influence of Grip Width and Forearm Pronation/Supination on Upper-Body Myoelectric Activity During the Flat Bench Press" — Journal of Strength and Conditioning Research — Tier A
  • Demonstrates superior activation with front variations

Consensus Sources:

• ExRx.net — Exercise Directory Notes on Behind-Neck Exercises — Tier C
  • Notes increased injury risk
• Renaissance Periodization — Dr. Mike Israetel on Exercise Selection — Tier B
  • Recommends front variations exclusively
• AthleanX — Jeff Cavaliere, PT — "Worst Shoulder Exercises" — Tier C
  • Consistently lists behind-neck movements as contraindicated

Evidence-Based Conclusion

Not a single peer-reviewed source recommends behind-the-neck pulldowns over front variations. The consensus is unanimous: front pulldowns are superior in every measurable way (activation, safety, sustainability).

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For Mo

When to recommend this exercise:

• NEVER — Do not recommend behind-the-neck pulldowns under any circumstances

If user asks about it:

1. Educate on injury risks (shoulder impingement, rotator cuff damage)
2. Explain lack of benefits vs. front variations
3. Provide superior alternatives
4. Emphasize medical/professional consensus against it

If user insists they want to do it:

1. Strongly discourage with evidence
2. Explain front pulldowns provide equal/better muscle activation
3. Share injury risk data
4. Recommend mobility assessment if they proceed anyway
5. Suggest consulting healthcare provider

Superior alternatives to recommend:

• Wide Grip Lat Pulldown — For back width
• Neutral Grip Pulldown — For joint health
• Pull-Ups — For functional strength
• Face Pulls — For rear delts (better than behind-neck)

Key talking points:

1. "Front pulldowns activate lats 12% more than behind-neck"
2. "Behind-neck puts shoulder in classic impingement position"
3. "NSCA and ACSM don't recommend behind-neck variations"
4. "Zero unique benefits, significant injury risk"
5. "Every goal you have can be achieved better with safer exercises"

If user has shoulder pain from behind-neck:

1. Recommend stopping immediately
2. Suggest rest and ice
3. Recommend consulting healthcare provider
4. Provide recovery protocol (gentle mobility → light horizontal rowing → gradual return with front variations)
5. Never return to behind-neck

Common user objections & responses:

• "I feel it more" → Subjective feel vs. objective EMG data; focus on front variations
• "My trainer said to" → Respectfully suggest evidence-based alternatives
• "Pro bodybuilders do it" → Survivorship bias; many got injured and quit
• "I have good mobility" → Great! Use it for better ROM on front pulldowns

Programming replacement:

• Every behind-neck set → Replace 1:1 with wide front pulldown
• Add face pulls if rear delt development was the goal
• No regression in results, improved safety

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Last updated: December 2024