LAT PULLDOWN

Controversy abounds on whether to perform upper-body presses or pulldowns behind or in front of the neck. The truth is that if there are no preexisting problems and if you follow proper form, behindthe-neck pulldowns are fine. But the excessive external rotation that is required with behind-the-neck exercises is potentially dangerous to the shoulder. It is also possible to sustain neck injury during behind-the-neck presses, if you bend your neck excessively forward. If you decide to do behind the back pulldowns, just lean the entire torso forward so that the bar can clear your head. You may want to mix it up by trying some sets in front and some sets in back of the neck for variety. Maintain pain-free movement and have a spotter watch your form.

1. Start by grasping the lat pulldown bar with an overhand grip slightly wider than shoulder-width.
2. Sit down and position the thighs under the pads, keeping the feet flat on the floor.
3. For pulldowns to the front, lean the torso slightly backward from the hips. For pulldowns to the back, lean the torso slightly forward from the hips.
4. Retract the scapulas and pull the bar down to the upper chest or to the back of the neck, pause, and return. Concentrate on having the upper back pull, not the arms.