Behind the neck pulldowns are ‘bad’ because:
1) Members tend to assume a forward head posture during the movement
2) You can hit your head on the bar if you are not in the correct position
3) Some people do not have the shoulder range of motion for this exercise
4) Some people smash the bar on the lower neck (this can cause injuries)
HOWEVER some individuals
1) Do not have a forward head position
2) Do not hit their head on the bar
3) Have the proper range of motion for this exercise
4) Will not smash the bar on their lower neck
The exercise is bad for some but may not be bad for everyone. The trainer will have to make a separate decision for each client.
Because of the precarious position that it puts the shoulders in while weight-bearing, and because of the potential risk to the cervical spine.
People have been lifting for a really really long time and there are multitudes of variations on so many exercises that are done “just because.”
Meaning, we hear phrases like “I do this (BLANK exercise) just because, so and so taught me this way.” Or “I do this (BLANK exercise) just because I feel a burn.” This line of thinking really shouldn’t be in our vocabulary as professionals.
All movement, whether weight-training or not, comes with a risk-benefit question. Lat pulldowns are one of those that seem to have a greater risk than benefit.
In human movement there are some basic anatomical shapes that we assume. At our hips and shoulders flexion is always accompanied with external rotation, and extension is always accompanied with internal rotation. The obvious problem with behind the neck pulldowns is that we have a shoulder that is going into extension but is allowed to go through internal rotation. Basically, the external rotators in shoulder kind of act like a hinge on door and when we do behind the neck pulldowns we are just tearing at that infrastructure.
Now, I get the whole big lat thing. I do. And maybe some people really need lats (i.e swimmers, aesthetic athletes….). I come from a place where we don’t do what is unnecessary and at a greater risk. Most “common” folk sit all day and do present with shoulders that roll, meaning the lats will likely be tighter and impede on regular movement abilities.
Again, that’s me using biomechanics for the average person.
Hope this helps,
One reason that popped up years ago that gave this exercise a bad stigma is the cable breaking and the lat bar slamming into the C spine and causing paralysis. I personally don’t do it because it tends to create too much kyphosis through the C spine with a heavy load above, which is too much force on that area. But that is just my opinion, just like Harris said everyone will have their own preference.