The pull down to the back of the neck is a commonly used exercise in many gyms, and is a variation of the pull down exercise. Bringing the bar to the rear of the head results in the upper arms being more perpendicular to the torso, therefore leading to shoulder adduction which stimulates the latissimus dorsi muscle greatly. The behind the neck pull down does place the shoulder joint in a possibly troublesome position however, and those with injurious rotator cuffs may wish to avoid this exercise.
Brining the bar to the back of the head avoids the arms being brought towards the front of the torso which would result in the extension of the shoulder. The upper arms being flared outwards at ninety degrees to the torso results in the adduction of the shoulder. The major muscles of the back will be recruited during the behind the neck pull down, including the latissimus dorsi, rhomboids, and the lower and middle trapezius.
Many trainers avoid the behind neck pull down due to the unnatural position of the body during the lift which may be hazardous. Those with injurious necks, backs, elbows or shoulder joints may wish to totally avoid this exercise. Those who opt to perform this exercise should pay close attention to their form during the execution of the lift. Tilting the head excessively forward can cause injury, and so can excessive jerking. A choice of many is to bring the bar to no further than ear level, avoiding the main hazardous zone where the bar is brought down towards the back of the neck.
Those new to the exercise would be recommended to begin with a light weight, ensuring the form of the exercise is mastered before progressing onto a greater weight. More advanced trainers can progress using greater resistance on the pull down station, or alternatively perform the exercise on a pull up station with extra resistance added to a chinning belt.
Gains in muscle growth are obtained with a repetition range typically between eight and twelve. Due to the nature of the exercise, it would be wise to avoid excessive weight with low repetitions when performing this exercise. Those who seek to build muscle strength may wish to perform the chin up or pull up using greater resistance and low repetitions, typically between one and six per set.
