Are Behind the Neck Lat Pulldowns Safe Reddit

You’ve seen the pictures of old-school bodybuilders with massive backs, repping out behind-the-neck pulldowns. Then you go on Reddit and see a dozen threads calling it the “shoulder destroyer.” So, what’s the truth? The search for whether behind the neck lat pulldowns are safe, especially with the conflicting advice you see on Reddit, ends here. For over 99% of the population, this exercise is not safe and not worth the risk.

It’s a high-risk, low-reward movement that puts your shoulder joint in a compromised position for almost no unique benefit. You can get 100% of the back-building results with 0% of the joint stress by using smarter alternatives. Let's break down exactly why this exercise gets such a bad reputation and what you should be doing instead.

Key Takeaways

• Behind-the-neck pulldowns are unsafe for the vast majority of people due to a high risk of shoulder impingement.
• The exercise forces your shoulder joint into extreme external rotation while under load, a position that can easily damage your rotator cuff.
• Standard front lat pulldowns provide over 95% of the same muscle activation with a fraction of the injury risk.
• The idea that this exercise creates a “wider” back is a myth; back width comes from overall lat development using heavy, safe movements.
• Three superior and safer alternatives are the wide-grip front pulldown, the neutral-grip pulldown, and the classic pull-up.

Why This Exercise Is So Controversial

You're probably feeling stuck. You want to build an impressive back, and you're looking for an edge. You see legends like Arnold Schwarzenegger doing behind-the-neck movements and think, "If it worked for him, it must work." But then you feel a little pinch in your shoulder when you try it, or you read horror stories online. This confusion is exactly why the exercise is so debated.

The problem isn't about being "tough enough." It's about anatomy. Your shoulder is a ball-and-socket joint (the glenohumeral joint) designed for incredible mobility. However, that mobility comes at the cost of stability. When you pull a weighted bar behind your head, you force your arms into a position of extreme external rotation and abduction (out to the side and back).

Think about it: try to mimic the bottom position of the movement right now without any weight. Put your hands behind your head as if you were holding a bar. For many people, this position alone feels tight and uncomfortable. Now imagine adding 100-150 pounds of force pulling you down.

In this position, the space within your shoulder joint (the subacromial space) narrows significantly. The tendons of your rotator cuff and your bursa (a fluid-filled sac that reduces friction) can get pinched between the bones of your shoulder. This is called shoulder impingement.

Do it once, and you might just feel a pinch. Do it for 3 sets of 10, week after week, and you are practically begging for chronic inflammation, tendonitis, or a full-blown rotator cuff tear. On top of that, many people have to jut their head forward to clear the bar, putting unnecessary strain on their cervical spine. It's a cascade of bad biomechanics.

Stop guessing which exercises work.

Track your lifts with Mofilo. See your back get stronger and wider.

Start your 7 day free trial

The Risk vs. Reward Breakdown (The Math Doesn't Add Up)

Let's be brutally honest about the trade-off you're making when you choose this exercise. Every exercise has a risk-to-reward ratio, and for the behind-the-neck pulldown, it's one of the worst in the gym.

The Supposed Reward:

People claim it targets the lats from a "unique angle" to build more width. The idea is that pulling from behind the plane of your body emphasizes different fibers of the latissimus dorsi or maybe hits the teres major harder. In theory, this sounds plausible.

The Reality:

The actual difference in muscle activation between a behind-the-neck pulldown and a standard front pulldown is minimal to nonexistent. Electromyography (EMG) analyses show that a wide-grip pulldown to the front activates the lats just as effectively, if not more so, because you can typically use more weight and a better range of motion safely.

The potential "unique angle" benefit is maybe a 1-5% difference in stimulus. It's a rounding error in the grand scheme of your training.

The Very Real Risk:

1. Shoulder Impingement: As explained above, this is the number one risk. It starts as a sharp pain and can progress to a chronic ache that makes it impossible to do any overhead pressing or even sleep on your side.
2. Rotator Cuff Tears: Repetitive impingement can fray and eventually tear the tendons of your rotator cuff. A significant tear can require surgery and a 6-9 month recovery, effectively wiping out a year of your training progress.
3. Cervical Spine Strain: To avoid hitting your head with the bar, you're forced to flex your neck forward. This unnatural posture under load can strain the vertebrae and muscles in your neck.

So, the equation is simple: Are you willing to risk a career-ending shoulder injury for a theoretical 1-5% extra benefit that you can easily get from other, safer exercises? The answer is a clear no. It’s like trying to cross a 6-lane highway on foot to save 30 seconds instead of using the pedestrian bridge. The potential downside is catastrophic.

3 Safer Alternatives That Build a Wider Back

Forget the behind-the-neck pulldown. If you want to build a wide, powerful back, focus your energy on mastering these three superior movements. They deliver all the results with none of the unnecessary risk.

Alternative 1: The Wide-Grip Front Pulldown

This should be your bread and butter. It's the safest, most direct way to load the lats for width.

• How to Do It: Grab the bar with a pronated (overhand) grip, about 1.5 times your shoulder width. Don't go ultra-wide, as this can limit your range of motion. Lean back slightly (about 10-15 degrees), puff your chest up, and think about pulling the bar to the top of your chest. Drive your elbows down and back. Squeeze your lats hard at the bottom for a full second before controlling the weight back up.
• Why It's Better: It keeps your shoulders in a safe, stable position. It allows for a full range of motion and the ability to progressively overload with heavy weight, which is the true driver of muscle growth.

Alternative 2: The Neutral-Grip (V-Bar) Pulldown

This variation is arguably the most shoulder-friendly of all pulldown movements.

• How to Do It: Use a V-bar or any attachment that allows for a neutral grip (palms facing each other). Keep your torso upright. Focus on getting a deep stretch at the top, letting your shoulder blades elevate. Then, drive your elbows down hard towards your hips. This grip allows for a slightly longer range of motion and a very powerful contraction.
• Why It's Better: The neutral grip places your shoulder joint in its most stable and natural position. This is an excellent choice for anyone who feels even a hint of discomfort with wider, pronated grips.

Alternative 3: The Pull-Up (or Assisted Pull-Up)

This is the king of all back exercises. Nothing builds a wide back and functional strength quite like mastering your own bodyweight.

• How to Do It: Grab the bar with a grip just outside shoulder-width. Start from a dead hang with your arms fully extended. Pull your chest towards the bar. If you can't do a full pull-up, don't worry. Use a resistance band for assistance or use the assisted pull-up machine at your gym. Aim for a rep range of 5-10. Once you can do more than 10, add weight with a dip belt.
• Why It's Better: It forces you to control your entire body, engaging your core and stabilizer muscles. The strength you build from pull-ups translates to every other lift you do.

Your back workouts. Getting stronger.

Every set and rep logged. Proof you're building the back you want.

Start your 7 day free trial

Who Is This Exercise For? (The 1% Exception)

So, is there *anyone* who can do this exercise safely? Yes, but they are a tiny fraction of the lifting population. This isn't about gatekeeping; it's about being honest about anatomical realities.

The only people who should even consider this movement are those with exceptional, world-class shoulder mobility and scapular control. We're talking about competitive Olympic weightlifters, high-level gymnasts, or individuals who have spent years specifically training their shoulder girdle's range of motion.

These individuals possess the rare combination of flexibility and stability to move through that extreme range of motion without causing impingement. They can keep their torso completely upright and retract their scapula effectively to create space in the joint.

Here's a simple self-test:

Grab a broomstick or a PVC pipe with a wide grip. Without bending your elbows, arching your lower back, or jutting your head forward, can you smoothly pass the stick from in front of your body, over your head, and down to your lower back? If you feel any sticking, pinching, or have to contort your body to do it, you do not have the required mobility.

Here's the most important takeaway: If you have to ask if behind-the-neck pulldowns are safe for you, the answer is no. The people who can do them safely already know they can because their mobility allows it without a second thought. For everyone else, it's a gamble not worth taking.

Frequently Asked Questions

Do behind the neck pulldowns build a wider back?

No, they do not build a wider back any more effectively than standard front pulldowns. Back width is a result of overall latissimus dorsi development, which is best achieved through heavy, safe, and progressive overload on fundamental exercises like front pulldowns and pull-ups.

What's the difference between a behind the neck press and pulldown?

The behind-the-neck press is a shoulder exercise (pushing up), while the pulldown is a back exercise (pulling down). Both are considered high-risk because they force the shoulder into the same compromised position of extreme external rotation, increasing the risk of impingement and injury.

Is it okay to do with light weight?

No. The primary risk is not the amount of weight but the joint position itself. Using light weight just means you're practicing a dangerous movement pattern with less load. It's like asking if it's safe to drive the wrong way down the highway, but slowly. The fundamental risk remains.

Why did old-school bodybuilders do them?

Bodybuilders from the 70s and 80s operated on a trial-and-error basis and had less access to modern sports science and biomechanics. They did what felt like it worked, but many also suffered from chronic shoulder injuries as a result. We have better, safer knowledge now.

Conclusion

Stop wondering if you're missing out on some secret back-building exercise. You're not. The behind-the-neck lat pulldown is a relic from a less-informed era of training. The risk of a debilitating shoulder injury dramatically outweighs any tiny, theoretical benefit.

Build the strong, wide back you want by focusing on mastering the basics: heavy front pulldowns, neutral-grip pulldowns, and pull-ups. Your shoulders will thank you for it.