🔥STOP DOING BEHIND THE NECK LAT PULL DOWN 👇
🔥 Unless you are specifically trying to achieve something sport specific, it is unnecessary to do this exercises. Even if you are trying to achieve something sport specific, doing the lat pull down with the bar in front is much more applicable.
🔥 EMG of Behind the Neck Lat Pull Down
In a study looking at the EMG activity of front versus behind, found that they had no difference besides the back having a slightly higher EMG activity for trapezius muscle.
🔥 Muscles Active in Lat Pull Down
latissimus dorsi, teres minor, heres major rear deltoid, rhomboids, trapezius, biceps, brachialis, and brachioradialis.
🔥 Reason to Avoid This Exercise
1) The behind the neck lat pull down puts the shoulder in a high five position of abduction and external rotation. This position creates significant strain on the anteroinferior glenohumeral ligaments (front of the shoulder joint).
2) The rotator cuff is at risk for impingement.
3) This can also stress the cervical region by putting the head into excessive flexion.
4) Because of the increased forward head position combined with the repetitive motion can potentially produce temporary brachial plexus nerve injury.
📍Doing behind the neck lat pull down doesn’t serve as much benefit as having the bar in front. The decision is pretty obvious that the best option is having the bar in front while doing the lat pull down.