It’s widely speculated that the world of fitness has become quite subjective in terms of posture, efficiency and how to go about certain exercises. But one exercise, in particular, that poses an ever-popular debate is performing the lat pulldown exercise in front or behind the head.

Usually done on a cable column, the lat pulldown exercise primarily stimulates the latissimus dorsi, a large muscle set posterior and lateral to the body and perceived as a prominent “back” muscle, as well as triggering the biceps to aid in the movement. Regarding biomechanics, the position of the head and rotator cuff upon pulling the bar down to the body is crucial to one’s safety.

“When lat pulldowns are done behind the head, it is often necessary to flex the cervical spine to get the head out of the way of the bar and avoid striking the head with the bar,” said Dr. Brian Goslin, director and associate professor of the Exercise Science program at Oakland University. “This can put shear stress on the cervical spine.”

As compared to performing lat pulldowns in front of the head, the cervical spine can be kept in the neutral position, avoiding much strain placed on the vertebrae upon executing the movement. But what about the position of the rotator cuffs, or shoulders, in either aspect?

“Further, the lat pulldown behind the head puts the shoulder joint in an extreme position of external rotation,” Dr. Goslin said. The rotator cuff muscles that are responsible for external rotation are not very strong. Placing them in a disadvantageous position to generate force is not a very good idea and can lead to shoulder bursitis and/or tendonitis problems.

“In general, it is better to do lat pulldowns in front of the head for these reasons.”

Just like with any resistance-training exercise, posture, utilizing a sufficient amount of weight (attempting to lift heavier than you can handle, especially with poor posture, will not put your muscles at an advantage), and performing the movement under controlled, slower repetitions will proceed to further muscle growth, strength, and stability, all while reducing the chance of injury.

Applying these very concepts to the lat pulldown exercise, specifically performing them in front of the head, will safely contribute to an efficient workout without the potential for harm, which would otherwise lead to hindering the positive gains you’ve been working so hard to achieve.