In-depth and Informed: Sean Casey of Blog. Nutribodies.com discusses a variety of health, fitness, and performance training Topics.

WNF: Best Technique for Lat Pulldowns




A common exercise included in most resistance training programs is the lat pulldown. Not only does it work large muscle groups, but multiple variations of the exercise exist such that one can always change it up to keep the exercise “fresh.” Using hand grip alone, individuals can have wide grip, narrow grip, supinated grip (palms toward you), pronated grip (palms away from you) or neutral grip (palms toward each other). Other variations I’ve seen involve altering the pulling angles. These variations include front of the neck lat pulls (FNL) or behind the neck lat pulls (BNL). Unfortunately, BNL pose several dangers to the shoulder joint. Due to the angle of the pull, the rotator cuff is unable to properly stabilize the joint, leading to added stress on the glenohumeral ligaments that connect the upper arm bone to the rest of the body. However, when performing FNL, the angle of the pull allows the rotator cuff to properly function, decreasing stress on the ligaments of the shoulder. Despite the safety of the FNL, I still see many individuals using the BNL technique. In conversation with them, I often find out that either A) They are unaware that BNL may hurt their shoulder B) They feel like the BNL works their back muscles better or C) They are tired of using FNL variations and want to use BNL to change up their program. For individuals that fall into these groups, I try to simply explain the risk/benefits associated with the exercise. For those seeking a variation different from FNL ones, I recommend to try using a V-bar (VNL). The v-bar is similar in size to the standard straight bar used for lat pulldowns. However, since it’s an upside down V, one can pull it straight down (upper arms parallel with sides of body at bottom position) without worrying about hitting themselves on the head. Since one doesn’t have to lean forward (to allow the bar to clear their head), less stress is put on the shoulder joint in comparison to BNL.

In a recently published study by Sperandei et al., researchers measured the activity of various muscle groups while participants completed the BNL, FNL and VNL variations of the lat pulldown1. The study included 24 men (mean age- 26) with resistance training experience. Muscle activities were recorded during both the concentric and eccentric phases of the lift while the weight was set at 80% of 1 rep max (1RM). Muscle activity was obtained via surface EMG recordings. No significant difference in latissimus dorsi (lats) muscle activity was found between all three variations. If individuals are using proper lifting form, this contradicts the feelings of those falling into the group B category that I mentioned above. Additionally, the pectoralis (chest) was most effectively worked in the FNL version compared to the other 2 variations. The only muscles that produced greater muscle activity while doing the BNL vs. other variations were the deltoids and biceps.


What does this all mean?

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