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Rear Pull-Downs:
Which Is Better?
You've seen lat pull-downs done in front of the neck and behind, but
which version is better? According to research, one is much more
effective—and safer—than the other!
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. They argue that behind-
the-neck pull-downs aren't as effective as front pull-downs and may even
lead to injury.
So why is it that you can walk into practically any gym and see someone
doing behind-the-head lat pulls? Some people like this variation because it
places a different angle of emphasis on the traps, which they believe will
lead to better results. Still others are actually using it as a trap exercise—
which makes no sense, because there are plenty of trap-specific exercises
out there that work better.
Instead of blindly following what everyone else in the gym is doing, do your
research to ensure your lat pulls are effective—and safe.
The Right Move For Muscle Activation
Several studies have put this oft-repeated theory to the test. In a 2002 study
published in the Journal of Strength and Conditioning Research,
investigators looked at the effect of different hand positions on muscle
activation using EMG analysis during the performance of the pull-down
exercise.[1] The hand positions used were close grip, supinated
(underhand) grip, wide-grip in front of the neck, and wide-grip behind the
neck.
The authors concluded that the lat pull-down exercise with wide-grip hand
position brought to the front of neck produced greater muscle activity in the
latissimus dorsi than any of the other hand positions studied. This finding
supports the use of lat pull-downs to the front to maximize muscle activation
of the lats.
That's not the only reason doing pull-downs behind the neck can lead to
pain. In one case, it was reported that the combination of shoulder external
rotation, horizontal abduction, and excessive cervical spine flexion while
doing a behind the neck pull-down was responsible for temporary arm
paralysis from an injury to the brachial plexus.[3]
Worst case, hitting the cervical spine hard with the bar at the bottom of an
intense rep could result in a contusion or fracture to the cervical vertebrae.
Ouch.
Furthermore, the practicality of performing the lat pull-down behind the neck
is limited; this movement has little carry-over to any athletic activities or
daily functional tasks. Hence, the critics are right: There's really no good
reason to perform pull-downs behind the neck—and several good
reasons not to.
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. They argue that behind-
the-neck pull-downs aren't as effective as front pull-downs and may even
lead to injury.
So why is it that you can walk into practically any gym and see someone
doing behind-the-head lat pulls? Some people like this variation because it
places a different angle of emphasis on the traps, which they believe will
lead to better results. Still others are actually using it as a trap exercise—
which makes no sense, because there are plenty of trap-specific exercises
out there that work better.
Instead of blindly following what everyone else in the gym is doing, do your
research to ensure your lat pulls are effective—and safe.
The authors concluded that the lat pull-down exercise with wide-grip hand
position brought to the front of neck produced greater muscle activity in the
latissimus dorsi than any of the other hand positions studied. This finding
supports the use of lat pull-downs to the front to maximize muscle activation
of the lats.
That's not the only reason doing pull-downs behind the neck can lead to
pain. In one case, it was reported that the combination of shoulder external
rotation, horizontal abduction, and excessive cervical spine flexion while
doing a behind the neck pull-down was responsible for temporary arm
paralysis from an injury to the brachial plexus.[3]
Worst case, hitting the cervical spine hard with the bar at the bottom of an
intense rep could result in a contusion or fracture to the cervical vertebrae.
Ouch.
Furthermore, the practicality of performing the lat pull-down behind the neck
is limited; this movement has little carry-over to any athletic activities or
daily functional tasks. Hence, the critics are right: There's really no good
reason to perform pull-downs behind the neck—and several good
reasons not to.
References
1. Signorile, J. E., Zink, A. J., & Szwed, S. P. (2002). A comparative
electromyographical investigation of muscle utilization patterns using
various hand positions during the lat pull-down. The Journal of Strength &
Conditioning Research, 16(4), 539-546.
2. Sperandei, S., Barros, M. A., Silveira-Júnior, P. C., & Oliveira, C. G.
(2009). Electromyographic analysis of three different types of lat pull-
down. The Journal of Strength & Conditioning Research, 23(7), 2033-2038.
3. Durall, C. J., Manske, R. C., & Davies, G. J. (2001). Avoiding Shoulder
Injury From Resistance Training. Strength & Conditioning Journal, 23(5),
10.
4. Pagnani, M. J., & Warren, R. F. (1994). Stabilizers of the glenohumeral
joint. Journal of Shoulder and Elbow Surgery, 3(3), 173-190.
Guillermo Escalante, DSc, MBA, ATC, CSCS, is the 2013 NPC Los
Angeles middleweight bodybuilding champion and co-owner of SportsPros.