Q: I have been doing lat pulldowns for years by bringing the bar behind my head and touching my neck with it. Last week one of the trainers at my gym suggested bringing the bar in front of my head and lowering it to my upper chest. She said this was safer and more effective. Is she correct or is she just being a 'girl' about lifting? - T.J., Moline, IL

A: Well, T.J., this trainer is giving you some great advice while not just being a girl. One thing we have been seeing in people who do lat pulldowns behind the neck is an increase in cervical spine injuries. The fact that you stated you bring the bar down and touch your neck is cause for alarm. The cervical disks and vertebrae can be easily injured this way and may take weeks, months or years to heal. Some injuries can be severe enough to require surgery.

Lowering the bar in front of your head alleviates this potential problem and very effectively works the lat (latissimus dorsi) muscle. The action of the muscle is the same with both variations of the exercise-it adducts the arm into the side of the body. The advantage of performing pulldowns in front of the head is that bringing the bar in front allows you to maintain a neutral (aligned) spine while doing the exercise. Try to remain in an upright posture throughout the exercise and do not lean your upper body back beyond about 30 degrees maximum.

Source: fitlinxx.com