Behind-the-neck pull-ups are a unique variation of the traditional pull-up that some fitness enthusiasts incorporate into their routines to target specific muscles in the upper back and shoulders. However, this exercise is also highly controversial due to the potential risks it poses to the shoulders and neck. In this article, we’ll dive into what behind the neck pull ups are, explore the potential benefits and significant risks, and help you decide whether this exercise should have a place in your workout routine.
What Are Behind Neck Pull Ups?
Behind-the-neck pull-ups are performed similarly to traditional pull-ups, but instead of pulling your chin over the bar, you pull the bar down behind your neck. This adjustment changes the muscle engagement, putting more focus on the upper trapezius and rear deltoids.
Read 6 Easy Barbell Pull Up Row: Combining Pull Ups with Rowing for a Killer Workout
How to Perform Behind Neck Pull Ups
- Grip the Bar: Start by gripping the pull-up bar with an overhand grip (palms facing away from you), slightly wider than shoulder-width apart.
- Engage Your Core: Tighten your core to stabilize your body and reduce excessive swinging during the movement.
- Pull Upwards: Initiate the pull by retracting your shoulder blades, bringing the bar down towards the back of your neck. Keep your head slightly forward to avoid hitting the bar.
- Pause and Squeeze: At the top of the movement, pause briefly and squeeze your upper back muscles.
- Lower Yourself Slowly: Lower yourself back down in a controlled manner, fully extending your arms before starting the next rep.
- Repeat: Complete the desired number of repetitions with controlled movements throughout.
If you Love Travel
Benefits of Behind Neck Pull Ups
Despite the controversy, behind-the-neck pull-ups do offer certain benefits, particularly for advanced lifters who have the necessary shoulder mobility and strength:
1. Targeted Upper Back Development
By changing the pull-up’s angle, behind-the-neck pull-ups place more emphasis on the upper trapezius, rhomboids, and rear deltoids, which can help improve upper back muscle balance and definition.
2. Increased Shoulder Mobility
This variation requires greater shoulder mobility than standard pull-ups. Regular practice can potentially improve shoulder flexibility and range of motion, though this is highly individual and should be approached with caution.
3. Advanced Challenge for Experienced Lifters
For those who have mastered traditional pull-ups, behind-the-neck pull-ups provide an advanced challenge that can help break through strength plateaus and add variety to your workout routine.
Risks of Behind Neck Pull Ups
The risks associated with behind-the-neck pull-ups are significant, and they often outweigh the benefits for most people, particularly those with limited mobility or pre-existing shoulder issues:
1. Shoulder Impingement
The positioning of the arms during behind-the-neck pull-ups can compress the tendons and bursa in the shoulder, leading to impingement. This condition causes pain and can lead to more severe shoulder injuries if not addressed.
2. Neck Strain
Leaning your head forward to perform the exercise places additional strain on the neck muscles, which can lead to discomfort or injury, especially if the movement is performed incorrectly or with too much weight.
3. Limited Range of Motion
For those with restricted shoulder mobility, behind-the-neck pull-ups can result in a limited range of motion, reducing the effectiveness of the exercise and increasing the risk of injury.
4. Rotator Cuff Stress
The exercise can place undue stress on the rotator cuff muscles, particularly if performed without proper form. Over time, this stress can lead to rotator cuff tears or other shoulder injuries.
Who Should Avoid Behind Neck Pull Ups?
Given the potential risks, certain individuals should avoid behind-the-neck pull-ups:
1. Beginners
If you’re new to pull-ups or strength training, it’s best to focus on traditional pull-ups or other safer variations. Building strength with less risky exercises will help you avoid injuries.
2. Individuals with Shoulder or Neck Issues
Anyone with a history of shoulder impingement, rotator cuff injuries, or neck problems should avoid behind-the-neck pull-ups. The risks associated with this exercise can exacerbate these conditions.
3. Those with Limited Shoulder Mobility
If you have limited shoulder mobility or flexibility, behind-the-neck pull-ups are not advisable. Instead, work on improving your shoulder mobility with safer exercises before attempting any high-risk movements.
Safer Alternatives to Behind Neck Pull Ups
If you want to target the upper back and shoulders without the risks associated with behind-the-neck pull-ups, consider these safer alternatives:
1. Wide-Grip Pull Ups
Wide-grip pull-ups target the upper back and lats effectively without placing undue stress on the shoulders.
- How to Perform: Grip the bar with an overhand grip, wider than shoulder-width. Pull your chest towards the bar while keeping your elbows out to the sides, then lower yourself in a controlled manner.
2. Lat Pulldowns (Behind the Neck Variation)
Lat pulldowns can mimic the behind-the-neck pull-up motion with more control and less risk.
- How to Perform: Sit at a lat pulldown machine and grip the bar with an overhand grip. Lean slightly forward and pull the bar down behind your neck, then slowly return to the starting position.
3. Face Pulls
Face pulls are excellent for targeting the upper back and rear deltoids, improving shoulder stability and posture.
- How to Perform: Attach a rope handle to a cable machine at chest height. Grip the rope with both hands and pull it towards your face, keeping your elbows high and wide.
4. Reverse Grip Pull Ups (Chin-Ups)
Reverse grip pull-ups emphasize the biceps and upper back while being easier on the shoulders.
- How to Perform: Grip the bar with an underhand grip, shoulder-width apart. Pull your chest towards the bar, then lower yourself back down in a controlled manner.
Conclusion: Should You Do Behind Neck Pull Ups?
Behind-the-neck pull-ups offer specific benefits for upper back and shoulder development, but these benefits come with substantial risks, especially for those without adequate shoulder mobility or strength. For most people, the potential for injury outweighs the advantages, making this exercise less suitable for inclusion in a regular workout routine.
If you have excellent shoulder mobility and are an experienced lifter, you may consider incorporating behind-the-neck pull-ups sparingly and with caution. However, for the majority of lifters, safer alternatives like wide-grip pull-ups, face pulls, or lat pulldowns provide similar benefits with a significantly lower risk of injury.
Always prioritize safety in your training. If you’re unsure whether behind-the-neck pull-ups are right for you, consult with a fitness professional to find the best exercises for your goals and abilities.
[…] Behind Neck Pull Up: Should You Do It? Benefits and Risks… […]