How to do a Behind the Neck Lat Pulldown

Behind the Neck Lat Pulldown - This exercise will work your back.

Caution: Do this exercise very conservatively, being very cautious to the amount of weight used. We recommend starting with very low weight.

- Mount the pull-down machine with a wide bar attached to it. Adjust the knee pad of the machine to fit your height.

- Grab the bar with your palms facing forward.

- With your arms extended,lean slightly forward. This is your starting position.

- Bring the bar down until it touches the back of your head, drawing the shoulders and the upper arms down and back. Exhale as you do this.

- DIsclaimer:  DO NOT PULL DOWN FARTHER THAN THE BACK OF YOUR HEAD EVER. THIS IS WHERE THE EXERCISE BECOMES POTENTIALLY DANGEROUS TO YOUR ROTATOR CUFFS. IF THIS IS DONE IN A CONTROLLED MANNER WITH A CONTROLLED AMOUNT OF WEIGHT, THIS IS AN EXCELLENT EXERCISE TO WORK THIS AREA OF THE UPPER BACK IN A UNIQUE WAY THAT CANNOT BE DONE ANY OTHER WAY.

- Hold the contracted position for a brief moment. Squeeze your shoulder blades together then exhale as you extend your arms back up again.

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