Behind The Neck Lat Pulldown

The behind the neck lat pulldown brings the bar down behind the head rather than to the chest, which places the shoulders in full external rotation and puts more of the work on the upper lats, the teres major and the middle trapezius than a front pulldown does. It has a reputation, and the reputation is half deserved. The position itself is not dangerous, but it only suits people who can hold the bar behind the head with the chest open and the neck neutral. If you have to crane your head forward to make room for the bar, the shoulder is being pulled into a range it does not control and the neck is paying for it. Use a wide grip, stop at the point where the mobility ends rather than at the neck, and keep the load moderate.