Behind the Neck Lat Pulldowns – Optimal Technique


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Kai Greene on the Benefits of Lat Pulldowns Behind The Neck | Interview with Kai Greene

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Lat Pulldowns: In Front vs Behind the Neck

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How To Build A V-Tapered Back: Lat Training Dos and Don’ts

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Lat pulldowns should only be performed behind the neck by individuals without mobility or rotator cuff issues to reduce the chances of injury. How to Perform a Lat Pulldown Behind the Neck Properly adjust the kneepad at a lat pulldown machine so you can comfortably execute the exercise without being pulled out of the seat. When performed properly, lat pulldowns can be extremely beneficial to build upper body strength, mass, and keep your shoulders healthy. Vertical pulling exercises such as the lat pulldown primarily target the latissimus dorsi or ‘lats’ muscles but also hit the lower and middle trapezius, the rhomboids, and the serratus anterior.

When it comes to performing lat pulldowns, always pull the bar down in front of your neck to your upper chest. There are a few main reasons why behind the neck pulldowns are not the best choice Increased Risk Of Shoulder Injury – First off, performing lat pulldowns with your arms behind your head puts your shoulder into an excessive position of external rotation. The Hammer Strength Behind the Neck Pulldown is actually excellent in that the handles go outside the head while keeping the elbows right in line with the torso. It is one of my favorite machines for training the lats.

Another movement that can often be useful is the lat shrugdown. Do not give up on the behind-the-neck lat pulldown. To do it properly, bend forward at the waist, so you don’t have to flex your neck forward, which can be dangerous. Also, always look to FLEX for your training advice. We weed out the bad studies from the good ones so that you don’t have to make heads or tails of what researchers are telling you.

– Behind the neck pulldowns should always be avoided, as they put the shoulders and spine into an awkward position that increases the chances for injury. Instead, always pull the bar down in front of your head and to your upper chest. Behind the Neck or Front of the Neck?

The first group of scientists wanted to figure out which of three different types of lat pulldowns worked the lats the best. They recruited 24 men in their mid-twenties to test three different types of lat pulldowns: behind the neck pulldowns, pulldowns to the chest, and pulldowns using a V-shaped bar. The pull-down is a staple lat exercise, especially for anyone not yet strong enough to do pull-ups.

For years, though, many fitness writers and personal trainers have cautioned against bringing the bar down behind the neck, urging lifters to bring it down to the front instead. They argue that behind-the-neck pull-downs aren’t as effective as front pull-downs and may. Starting with the dumbbell at your hips, lift it up and over/behind your head to create a stretch through the lats. Then engage through the lats and pull back to starting position. You need to get the technique spot on here to effectively target your lats, rather than your chest or triceps, so be sure to check out the video above.

BEHIND THE NECK LAT PULL DOWN बचें इन 5 डेडली गलतियों से! Optimal Training Explained Duration: (Pull Up Technique).

List of related literature:

Flex the neck so that the chin moves toward the chest, and curl the torso toward the thighs until the upper back is off the mat.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Even though this move is recommended for beginners, it’s a great corrective exercise for advanced users because it activates the key pulling muscles ofyour lats and middle to lower traps, muscles that tend to turn offwith poor posture and excessive pushing movements.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

(2) Using primarily the muscles of the back, lift the bar upward until it touches the upper abdominals, then lower it again, under control, back to the starting position; then immediately start your next rep.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

To strengthen the serratus, the patient is instructed to push her elbows down into the mat and to tuck the chin while lifting and rounding the shoulders.

“Neurologic Interventions for Physical TherapyE-Book” by Suzanne Tink Martin, Mary Kessler
from Neurologic Interventions for Physical TherapyE-Book
by Suzanne Tink Martin, Mary Kessler
Elsevier Health Sciences, 2015

Align the top of your pelvis or lower abdomen at the edge of the apparatus, allow your legs to hang off the end with your feet together or spread slightly apart, and grip the handles of the reverse hyper machine or the edges of the bench.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Keep your arms straight and your feet flexed, and if necessary, elevate your shoulder girdle (engaging upper trapezius and levator scapula) to move the last inch or two.

“Ashtanga Yoga The Intermediate Series: Mythology, Anatomy, and Practice” by Gregor Maehle
from Ashtanga Yoga The Intermediate Series: Mythology, Anatomy, and Practice
by Gregor Maehle
New World Library, 2012

Moving the spine in the opposite direction in step 2 is an opportunity to further practice activating the abdominals to emphasize rounding the lower back (flexion).

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

In our clinical practice, we apply this technique for inactivating levator scapulae TrPs located at the angle of the neck where the levator scapulae muscle emerges from the anterior border of the upper trapezius.

“Neck and Arm Pain Syndromes E-Book: Evidence-informed Screening, Diagnosis and Management” by Cesar Fernandez de las Penas, Joshua Cleland, Peter A. Huijbregts
from Neck and Arm Pain Syndromes E-Book: Evidence-informed Screening, Diagnosis and Management
by Cesar Fernandez de las Penas, Joshua Cleland, Peter A. Huijbregts
Elsevier Health Sciences, 2011

Forward Movement Phase Flex the neck to move the chin to the chest.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

The dumbbell kickback is one of the best moves for targeting the medial and lateral triceps heads.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Nice video, well explained! But might I ask, what about your shoulders? Do you hold them back? Or do you let them move up for a full stretch? Because I’m scared the stabalisor muscles in my shoulders get to much work.

    Would you be so kind to give me (or us) a short explanation about this? Thanks in advance!

  • biggest mistake i see is people not utilizing the knee pads fully. a lot of people will leave a good inch in between their legs and the pad. i put the pad all the way to the bottom and still use a small plate so i can drive with my legs. the difference between pul down and pull up is you can use your legs in a pull down to move even more weight. if you can rep out body weight pull ups, there shouldn’t be a reason you can’t do at least your body weight on pull downs.

  • If the pad of the lat pulldown is too high for you place the pad too low then extend you legs a little (i go with a ≈120° knee flexion) you can keep the heels down and be pretty stable and tight while not needing any additional equipment.

  • Until I watched this video, I never gave any thought about Kai Greene and whatever.  However, this was a useful, informative vid….one: the exercise…which I am going to add in to my workouts.  But, most importantly, and thanks Marc for doing the vid, Kai Greene became this well-spoken, well-knowledgable pro athlete, who made me like him and actually start supporting his Olympia efforts, etc., much like I felt about Dorian Yates and others in the 80’s and 90’s.  Anyway, he seems like a nice guy. Thanks Lobliner.

  • I began following your form 2 months ago and I can see the results in my definition, kindly do a more in depth episode on second tier supplements

  • i absolutely love it and rest of your videos. thank you so much for all the effort u go to make your videos. hard work but excellent job:)

  • When I started back in the 90s behind the head movements were pretty standard, what would now be referred to as ‘old skool’ I never had any problems with them regarding my shoulders but knew plenty of people who did. If you can get away with them do them! Im seeing more and more lately these behind the head presses and pulldowns making an appearance in the gym again. At one point all gym bros were “you shouldnt do that..blah blah rotator cuff” now seems more people are actually starting to experiment with them as opposed to just listening to others

  • Tell you what, you know so much about the science behind training yet you explain things that make it so easy to understand. I don’t arch my back while doing lat pulls, but I do use the close grip triangle, I find it most effective at the end of my set. Keep up the good work, I really enjoyed your up loads with John meadows, I’ve been following him for a while and to see you both train was wicked. All the best from England.

  • Im sorry but this guy’s on steroids, so for those who dont take this crap,its better not to follow his instructions because it wont work for you guys

  • Man.. since i started lifting 1.5 years ago, i NEVER did behind the neck pulldowns. I did them today, and got the biggest burning sensation i have gotten in a while! Going to start doing this way more often

  • His speech and his voice go on so smoothly. He has got a baby face too.. Hmm maybe the most adorable baby coach with wisdom that I have seen.

  • My buddy is a big fan of your training videos, Jeff. He is now over 70 years of age with a heart condition so he cannot follow your rigorous schedule but we both certainly can imitate your excellent form and scientific approach to bodybuilding. Thanks so much for all you do!

  • Great point! Progressive overload always makes me lose the mind muscle connect on lats which is a tough one for me for some reason. Hard gainer on lats for sure

  • I actually tried the rocking variation for the first time and I never felt a stronger contraction on my lats. I’ve been training my lats for a few weeks before and even doing the rocking pulldown light I felt a little sore the next morning which I haven’t felt after the first week of lat training.

  • You said push ups isnt gonna help bench. Well…. Maybe 7-8 years ago I hadnt been to the gym for almost a year. But I had been training push ups at home, with explosivity (max jump from the floor), different widths (very far width) etc. And you know what? I went to the gym and set a PR in bench press. 90 kg (old PR) 100 kg (new PR). So yes you can defo increase bench strength with push ups.

  • Great instructions detail, key points and demonstration thanks, Scott.
    I thought I knew all I needed to know, thanks for demonstrating the key techniques.

  • The slightest change in your form can take the focus of this exercise our of your LATS and place more emphasis on your biceps and upper back. But after you watch this video you will know EXACTLY what to do to not only master the exercise, but build some serious muscle with it!

  • I had an old machine I was certainly doing them wrong, I didn’t forward my elbows at all. Thanks for the tips, I listen to you because you look natty and not like a juicer.

  • I tried the full range of motion to one side today with Row Pulls on a cable machine and that was great. Each time going to one side, turning the head into that direction also, pulling the elbows way beyond the back. You can go really deep with that movement. Nice feeling in the spine as well, felt like exercise and massage in one!

  • Great form and advice. I’m a 55 yo-Had cancer removal on back couple years ago so I need to do this right and move the tissue and muscle. Love all, short and to the point and the hook tip is key!

  • I like your videos but would rather have a widen camera angle than a closeup of your muscles. I would like to see the positioning of your hands, wrists and feet.

  • Dude…can i get your address or a PO box? I would like to donate a few t-shirts. Watched a few clips of yours and I am taken aback by your critical need of upper body wear.

  • What’s up Scott!!! I been watching your videos for so long, and only now realized your accent. Where’s that accent most common at?

  • might sound stupid but does this do any part of the delts when you do it behind the neck like a behind the neck press with the bar???

  • The movement “behind the neck” isn’t naturally at all, it can be destructive for your rotator cuff. If you do it anyway, it’s better to do it with lighter weights, in the so called “muscle-mind-connection”-mode. If you risk your shoulder-health, that means you will risk your whole bodybuilding career…

  • I saw your vid while I was looking for proper tips on how to do a right way of lat pull downs. Thanks man. Starting my rehabilitation for my rotator cuff injury.

  • Will lay pull downs help your pull up game? I just started doing calisthenics a month ago and that’s going to be my primary focus from now on

  • No point of doing this instead of normal pull downs. Promotes bad posture and puts shoulders in an unstable position even when shoulders are pulled back

  • There is no correct way to do behind the neck pulldowns/presses. When you put your shoulder capsule in that behind the neck-position, your supraspinatus tendon is sawing itself on the acromion process of the scapula and you’re in for a big shoulder pain in the future. The easiest way is to just keep doing the pulldowns/presses in front of the body when the shoulder capsule is in a normal anatomical position and save your shoulders. Any benefit you think you have doing things behind the neck are all nullified by the damage it does to your shoulder in the long term.

  • Just curious, What are your thoughts about the risks of shoulder impingement, being that this exercise seems to go against the natural anatomy of the body and could force tendons and ligaments against the acromion part of scapula? I am genuinely curious bcz I’ve seen a few people do this in the gym, and I want to advice them against it, if it is truly bad for them. TY.

  • The best thing to do is sit facing away from machine on edge of seat. It will protect your neck and take the strain off the rotator cuffs. And since u can’t put your legs under the pads as one would if they were facing the machine u will have to put less weight but there nothing to give u leverage. So u will challenge the lats more and no cheating.

  • Perfect tip, well said. However I do go all the way down to neck. Been doing these off and on for 12 years. Honestly though, I never get any good lat development from these. More rear delt, maybe not even that but rear shoulders are strong and big. Best lat exercise for me has been front underhand pulldown Dorian Yates style. Great for forearms and bi’s as well.

  • I always liked doing these more than lat pull downs to the front. My Lats would always be sore and my under arm skin would start to peel. I could never get that same feeling with Lat pulls to the front whether leaning back or just pulling straight down. Nice Video

  • 1) that intro was hilarious

    2) for some reason my left lat is smaller than my right one. I mean they’re both small because I just started working out again after not being able to for a couple months but I wanted to know if I could fix that and make them more even

    0:59 I see you have the same problem? Correct me if I’m wrong but from my point of view it also looks like your right lat is bigger than your left. Is it genetics? Is it diet? The way I (or I guess “we”) train maybe? What’s the problem and how can I fix it?

  • I tried this lat pull down today, it took me a few reps to get the right/correct motion, but once I did I really enjoyed it… I finished three sets and my lats are feeling it. Thanks.

  • I am liking all this content or extra tips your uploading. Since I’m doing your “size” program i have implemented some of this tips and extra workouts. Keep up the good tips!

  • 1:10 actually try extending completely up to stretch and tear the fascia then bring it down similarly without rocking and try your hardest to touch your chest with it. BENDING back isn’t bad at all. The one arm bull is a good accessory to the lat pulldown.

  • Jeff’s workouts are incredibly advanced. Whoever tries these exercises would get stared at in the gym by people thinking it’s bad form.

  • Cheers Jeff

    Will definitely try out those scapula pulldowns. That last one seems like it’s the opposite shoulder action to a shrug, interesting

  • how is this such a popular channel? this guy is a goon. better off watching actual pro body builders. this guy sucks, try to make it all scientific. shut up

  • LMFAO. You’re such a dick. I never noticed nerd Jeff wore gloves!! I’ve got 2 pairs of gloves from circa 2009 and never use them but always think “what if?” Awesome video. Thank you!!!! Happy new year.

  • If you’re wondering where the femur and humerus line from the start of the video comes from, Allan Roberts quickly had exposed Vince Del Monte mixing them up.

  • This guy doesnt have a clue what hes on about. after trying that first lat pulldown variation my hamstrings rivaled that of ronnie coleman himself

  • those who were nit athleanx followers, might not even get the joke… Only Jeff can make u casually learn the name of the muscles.. like u actually studied..

  • I have noticed that muscle ups are done with almost straight arms. There’s only about a 45˚ bend. I want to get my first muscle up, and I think doing straight arm pulldowns will translate well.

  • I find your videos so misleading e very single video is a DONT DO THIS, DO THIS, GAIN KILLS, BIG GAINS, keep it simple go gym train with proper form and any exercise will be beneficial as long as it is performed correct.

  • Omg when I 1st saw this guy I ABSOLUTELY HATED DESPISED N COMPLETELY LOATHED him! Mostly cus I’m a hater and he to me seemed too little. I’m 5’11 265 pounds so I just didnt think he knew nothing. Years later I’m still following and saw his b4 n after pics and am impressed with his scientific approach to building!!! I’m a Yuge Yuge fan now. I’ve gone through 4 major 360° back double fusion surgeries 4 knee surgeries 6 shoulder procedures and a penile reduction. Well watching his safe way of lifting has SAVED me $ on a trainer!! Glad I’m not negative anymore!!

  • been doing these behind the neck my past few back workouts. never felt like the front version felt natural or strengthened my lats sufficiently. Seeing Kai do it in his videos was one of the reasons i switched so its great to see this technique reinforced. I have seen a slight strength increase, and it feels more natural. i will continue.

  • My body anatomy won’t allow for me to touch my sternum when I do the overhand even when i lean back a bit. I just pull down as far as I can for the contraction which usually ends up being at my chin level.

  • Summary:
    1:20 face pulldown
    Same as the face pull except more stability, still hitting the rotator cuffs and all the scapular muscles. You can add a little heavier weight.

    2:04 straight arm pushdown
    Utilize the rope so it doesn’t hit the bottom bar, keep going until elbow directly against side fully adducted to activate lats. This gives stability from below.

    3:04 straight arm scapular pulldown
    Do a pulldown but when you get to the bottom, test your straight arm scapular strength by extending arms out in front of you. This makes the weight feel heavier because the moment arm is increasing. Hold 2 to 3 seconds

    4:40 scapular pulldown
    Goal is to pull straight down on shoulder blades, depressing shoulder blades, which is the number one job of the mid and lower traps. Quality reps.

  • Thanks for this, i just had a random dude me and my friend to not do them because he got injured doing it and its not an effective exercise… thank you for disproving him lol

  • thanks doc, i have been experiencing some discomfort in my right anterior delt and i think it’s coz i was using a lot of poundage on this movement and my form wasn’t correct either so should i continue with this movement?

  • I wish kai would train in stringers or muscle tanks so we can see all his gainsss. Why be that big and juicy and only show it off on stage/instagram

  • Tried this today for a couple of sets; initially I would feel it in my lats but as the set went on I would basically only feel it on my shoulders. Am I doing something wrong?

  • I go heavy…30 pounds over bodyweight. Never got injured, just respected good form. When I finish, I hold on to the bar and disengage my legs and it swings my whole body up in the air. Gives a good shoulder stretch lol.

  • Great vid! Most ortho/sports docs recommend always keeping elbows at a 30 degree angle forward when lifting arms overhead, and to always ‘put your shoulder blades in your back pocket” before doing any overhead movements. I haven’t done behind the neck for a decade out of fear of damaging those precious shoulders. Any opinion on this? Should we still keep elbows at 30 degrees forward while doing these, or does that defeat the purpose?

  • What is the point of going behind the neck if you can easily injured rotator cuff’s and cannot go heavy which means you’re not gonna be able to progressively overload the weight when there are plenty of other exercises in which you can safely do so

  • I watch dozens of videos for health strength etc because i like to l;earn different ways BUT, think about how the great bodybuilders of the 40`s and 50`s like Steve Reeves and Reg Park etc grew their bodies without all of this knowledge, gym equipment and expensive supplements. Milk and raw eggs and hard work. SIMPLES

  • i wish they’d all stop taking hgh and try for the slender waist like bb of old. Ripped solid muscle with a huge gut because their intestines have grown.

  • hi jeff, i want to ask i do a technique for pull down but i just have a little contraction in my lats but have a great contraction other back muscle it is normal or maybe i must to correct my technique thx

  • To be correct at one thing. This is not a extended upper back, its lower back extension at 3.26. Does not mean the upper back isnt extended, but there is also a big overextension in the lower back in your video. Technically, when youre doing this you minimize the contraction of the latissimus because you move insertion and origin closer together through lower spine overextension. Its for me that it weakens the feeling of the latissimus.

  • Love your videos. Question.. do you regularly perform the same exercises you show us to do? I tried the lat pulldown exercise @ 4:36 and my neck muscles on the left side are killing me days after! I went light with 10 pounds, slowly, and performed it correctly. I’ve never felt this soreness prior to doing this one exercise. Thanks

  • this is an every old exercise for those who don’t know..kai is old school!people’s. he’s great motivator n bodybuilder,real MrO,sorry mark he’s isn’t Phil lmao ����

  • Do I just have oddly flexible shoulders? I dont need to lean back to get my elbows behind me, I just do a bit of thoracic extension so that my chest puffs out and I can pull both arms down and back. I definitely feel it in my lats and not my upper back.

  • I like your videos bro.. from UK ���� �������� I’ve just newly started, im following a 12 week plan from bodybuilding but sometimes I use your workout instead of what’s in the book.. I feel your exercises hit the target muscles then the ‘conventional workout’ should I use the 12 week body plan from ‘bodybuilding’..? Anyone wanna comment or a bodybuilder?

  • great video! may I suggest an improvement? it would help much if you show an red “X” mark whenever you are showing something wrong, or a green check mark if you are doing something right. It will definitely help get your message across more effectively especially for those of us who are more “visual” learners than “audio” learners. Thank you!

  • Only an artist will get why kai greene talks like that, his mind muscle connection and visions of movements is so overwhelming for him that he can’t communicate it properly, i guess he communicate it in the results hes able to obtain along with his posing routine.

  • Yeah, I’ve been doing this exercise for years; never had any problems with it, even with pretty heavy weight. Thanks for the great, informative video!

  • Keep up the great work!! You have already helped me get back into the gym due to an impingement that I didn’t know I had or how to fix it. Sweet bracelet, where did you get it?

  • Thank you for this post, cause I would never do behind the neck because of neck and shoulder strain. Now I will lighten my load set up more on the bench and try them again. I think I need variety.

  • Bodybuilder benefit from doing behind the neck pulldown, it simulates the back double bicep pose. average people only pull to the front.

  • Didn’t know I was going to enjoy these videos with kai as much as I do. It’s so inspiring to watch and listen to you guys train and engage with each other

  • My husband is a bodybuilder and he relies on behind the neck pulldown for his double back bicep pose. It totally contracts the muscle if you’re doing it correctly. Bodybuilders know best.

  • kai is the best. not hating i follow marc but he us only doing this vid to jump on the kai bandwagon. marc never really backed kai before.he is a phil fan which i dont get y kai does more for bodybuilding the chris jones say just facts.

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • I havent done these in years because everyone said they were bad for your shoulders. I did them today slow and controlled and feel it way more in my last than front pulldowns. I believe its safe untill you start jerking the weights and start cheating..

  • Jeff Cavaliere is hands down the best in the industry! Thanks man i have never seen some of the things he shows you and when i try them in the gym or home yeah it works!

  • Stallone follows you….enough said! One thing I really like about your videos is demonstrating how to avoid injuries! At 63 I don’t want to do something wrong and set myself back by months.

  • Jeff don’t give up on me, it’s been so long I am trying to figure out what I can do for a constant weekly work out! Thanks. Brock A

  • This video, actually did surprisingly help me with a better tip to engage lats more, because I have a hard time with mind muscle connection, when doin this exercise. ����

  • Hahahahah the two of you are like brothers…it is great seeing you guys having fun working together. Hummmmm. Great tips! Thanks!

  • I enjoy this channel and have picked up a lot of new tips, BUT lately there has been quite a bit of contradictory info. You showed how not to do face pulls, but then do exactly that to do pull down variations. Same with side laterals…you showed how it is bad for your rotator cuff area, but then do exactly that to show a variation of shoulder exercises……????

  • So funny Jeff, how you display the “common errors”…..I mean even the outfit is all wrong on them:D
    Great videos, keep up the quality work.

  • hey I love the tips you give in this video! The coolest part is I have been doing the locked out elbows shoulders up and down exercise at the end that you show… and I have been doing exactly how you show on the video. I have just been doing it because it has always felt good and I always want my shoulders to have strength to hold them selves down and back. So now that I saw you do it I know that it’s good and I’ll continue to do it and teach others! Thanks!

  • Summary:
    Exercise 1: Face pulldown 1:20
    Exercise 2: Straight arm pulldown 2:05
    Straight arm scapular strength is important for an athlete
    Exercise 3: SASS pulldown 3:30
    Exercise 4: Scap pulldown 4:50

  • This is the best intro ever LMAO. Today we are gona do ball lifting, a lot of people already knows how to do it as they work in corporate companies and in spare time they do this to their boss all the time, but today i am gona show you how you do it properly:D

  • These have a positive effect on the external rotators and shoulder stability, too, that pulldowns to the front don’t have at all. I’ve had great success finishing my vertical pulls with these.

  • Summary: The pulldown shown at 4:08 is a very effective way to train the lats. By doing a normal pulldown, you don’t have behind the body extension, which we need for maximal lat development. By doing the rocking pulldown, we get the vertical pulldown with abduction and adduction with the extension behind the body.

    Correct form: 4:12

    Difference between underhand and overhand grip pulldowns: So the main difference is that underhand pulldowns don’t get the abduction and adduction with an overhand grip pulldown, which limits development.

    Common mistake: people lean back to get the elbow behind the body, but this takes tension off the back muscles to work many other muscles especially the rear delts.

    Why this is important: You need to train the lats in every function that they have.

  • This guy is great. Finally back in the gym after a long hiatus and your videos have been great in learning proper form and technique. Great job bud.

  • I can personally vouch for scapula pulls. Because of my dislocated shoulder, I always had a problem with my right arm. I couldn’t do pullups, overhead tricep exercises, also, surprisingly, a fucked up scapula muscle can fuckup your ability to do dumbbell bench presses and tricep as well as lat excercises because of lack of support to those muscles from scapula. So, I unknowingly started doing scapula pulls, because it felt so good after doing 10-20 reps. After a few years, I did some other exercises like rear delt flys and face pulls(Jeff like grip) on a rope tied to the window grill. It is now as strong as my left. I never went to a physiotherapist or a surgeon or doctor at that time, because I feared of a good ass whooping by my Dad and parents didn’t suspect at that time that my shoulder has been dislocated. I told him 8 years after that while showing off my shoulders. They now ask me why I didn’t tell them at that time.

  • I did this exercise yesterday to failure and after a while my lower back was so tired i ended up having cramps for a while… Why is that?

  • Damn! When Cavalier waa DEMONSTRATING the Scap pulldowns, I could even see his Levator Scapulae busting out. Dude is a walking Anatomy class. So awesome.

  • For all fast-twitch dominant people, forget these exercises, after a few workouts, you plateau. The fancier the exercise the less effective it is over time as your body adapts to more isolated movements as in the video. These exercises are suited for people who adapt well to endurance based training and grow slower from explosive movements.

  • i hate the face pull, never works for me, even at the end of the workout, feels like im working my joints more than anything else. I need to do a lot of partial and explosive reps as my lats activate before my traps so my traps don’t get much of a workout then. The utmost best exercises for upper back are shrugs and deadlifts, high reps, low reps, low and high weight, doesn’t matter, they are king