The Controversy and Risks of the Neck – Behind Pull – Down
When considering the risk of injury in fitness, it’s commonly thought to be closely related to movement standards and the trainer’s mental state. However, simply focusing on the movement in isolation is one – sided. For example, if we only considered movement itself, squats and bench presses might seem like the most injury – prone. Among all the movements, the neck – behind pull – down has always been a subject of debate. Unlike some other movements, it has been questioned about its validity from the very nature of the movement.
Similar to the behind – the – neck push – up, in the neck – behind pull – down, the barbell should not be moved in a way that overstretches the shoulder muscles beyond their support capacity for the joint. Just as with many other exercises, proper form can reduce the risk of injury. Insufficient flexibility can cause the barbell to put additional stress on the spine when it can’t move vertically downwards. Pulling the bar too far can exert pressure on the rotator cuff and overstretch the subscapularis, straining it as it can’t function in the correct position.
Before attempting the neck – behind pull – down, it’s crucial to ensure that there are no flexibility or rotator cuff issues, which can decrease the likelihood of getting injured. Online, you can find videos of Ronnie Kuhlman performing the neck – behind pull – down and Charles Glass demonstrating it. Since this movement does carry risks if not done properly, correct execution is key to avoiding unnecessary injuries. It doesn’t require a large amount of weight, and it’s beneficial to slow down the entire movement to focus on the exercise.
How to Perform a Neck – Behind Pull – Down
First, adjust the leg pads of the pull – down machine so that you can comfortably complete the movement without being pulled out of your seat. Stand and hold the bar with a grip slightly wider than shoulder – width apart, with the palm facing forward in a front grip. Keep your arms straight and sit down with your knees under the cushion. Straighten your body until the rope and drop bar are just above your spine, and lower your head forward to ensure the safe pulling of the drop bar. Tuck your shoulder blades back to secure your shoulders, maintaining tension on your latissimus dorsi throughout the movement.
As you exhale, slowly pull the bar to roughly the level of your ears. Avoid pulling the barbell to shoulder height. When the barbell reaches its lowest point, fully squeeze your shoulder blades and hold for a second. Inhale as you slowly return the barbell to the starting position, but stop before your arms are fully extended to keep your muscles tense. Without pausing, pull the bar down again and repeat until you reach the target number of repetitions.
Target Muscles of the Neck – Behind Pull – Down
The primary target muscle of the neck – behind pull – down is the latissimus dorsi. The secondary target muscles include the obliques, pectoralis minor, rhomboids, scapular raises, deltoids, rhomboids, biceps, brachialis, and brachioradialis.
Methods and Precautions for the Neck – Behind Pull – Down
Method 1 – Full Control: Keep your torso upright and your body taut. Once you find the right starting position, avoid leaning forward or backward during the movement. Ensure your shoulders are fixed; otherwise, you’ll be working your arms instead of the latissimus dorsi. Imagine pulling the bar down with your elbows, similar to other high pulldowns. Squeeze hard at the lowest – point pause, don’t fully straighten your arm, and don’t relax at the highest point to maintain constant muscle tension. Don’t pull the bar all the way to the shoulder position to reduce the risk of injury to the rotator cuff muscles. Slow down the process, taking about two seconds to pull down, pausing for two seconds, and then two seconds to return the bar to the highest point. Avoid pausing at the apex and keep your muscles tense by not fully straightening your arms.
Method 2 – Secure Yourself to the Bar: This movement is not about training grip strength; the form is more important. Try using an empty grip. Consider using a booster band to focus on the latissimus dorsi. If you don’t need extra aids, always attach your arms to the bar and focus on pulling the bar down with your elbows, not your arms.
Points to Avoid: When doing a neck – behind pull – down, don’t use a grip that is only slightly wider than your shoulders, as it can put unnecessary stress on your shoulders and increase the injury risk. Don’t pull the bar down forcefully, don’t swing to borrow strength, and don’t restore too quickly. It’s best to use a rep range of 10 – 15 for this movement to ensure the muscles are under tension long enough, so choose a controllable weight. Don’t pull the barbell all the way down to the shoulder position or below, preferably not below the ears. Safety should always be a priority when performing the neck – behind pull – down.
If executed correctly, the neck – behind pull – down can be a valuable addition to your fitness routine. These suggestions and analyses can help you perform this movement safely, and all you need to do is decide whether to incorporate it into your workout program.
