There is an ongoing debate whether we should perform lat pulldowns in front of our heads or behind our heads.
Personal trainers should always consider the safety and effectiveness of an exercise before they include it in a resistance training program. A study by Signorile et al (2002) compared muscle activity in the latissimus dorsi using different hand positions and techniques. EMGs were connected to 10 subjects using 4 different hand positions: wide grip anterior, wide grip posterior, close grip, and supinated grip.
Here is an example of the Wide Grip Anterior Pulldown:
The study concluded that the wide grip anterior (front of the head) grip produced significantly greater muscle activity in the latissimus dorsi than any of the three other grips. Furthermore, there was more activity in tricep, teres major, pec major, and posterior deltoid during pulldowns in front of their heads than behind their heads. Also, most experts believe that anterior pulldowns are safer than posterior pulldowns concerning neck and shoulder joints.
Therefore, it is concluded that anterior pulldowns are not only safer, but this study has proven that anterior pulldowns are also more effective in recruiting latissimus dorsi and other muscles than lat pulldowns behind the head.
