Back Lat Pulldowns
Back lat pulldowns are similar to standard
lat pulldowns
except the difference, obviously, is that you are pulling the bar behind your head. Sit facing the machine with your legs under the support pads and grab the bar with a wide overhand grip, then pull the bar down behind your head.
Pull the bar down until it reaches the back of your neck, then carefully return to the starting position.
Tips
* This exercise has been a matter of some controversy for many years. The concern is that the motion of pulling the bar behind the neck may place stress on the shoulder joints. Ultimately, the value of this exercise depends on the individual performing it. Some people can execute the movement without feeling any pain in the shoulders at all, while others, perhaps mostly consisting of those who have had a history of joint problems, cannot safely perform it without experiencing discomfort in the shoulders. Try the exercise with light weights first and then from there, it is really up to you to evaluate and determine whether you should include this movement in your back workouts or not. It should be noted that this is a good exercise to throw into the mix (that is, if you are able to do it) because it works the back in a different way than regular lat pulldowns do, as explained below.
* This exercise mainly works the lateral and lower fibers of the latissimus dorsi (whereas standard lat pulldowns work the upper and central fibers). Additionally, the lower part of the trapezius, the teres major, the rhomboids, and the biceps are all used as well.
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