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Lat Pulldown Behind the Neck (Works Back)

On this machine, you pull a bar down behind your neck, which requires you to rotate your shoulders externally. This produces similar stress to the shoulders as that of the shoulder press, says Schoenfeld. "You also often end up smashing the bar into the back of your neck, which can damage the little bony processes."

Safer pick: Lat pull down in front

Use the same cable but pull it down to the front, not behind your neck. Anchor yourself in the pull down seat and grasp a bar slightly wider than shoulder width. Lean back slightly and focus on squeezing your shoulder blades together as you pull down the bar to touch just below your collar bone -- this way, you’re still working the back. Slowly allow the bar to return to the starting position. Do not rock back and forth, but keep your torso stable. Repeat 10 to 12 reps for two to three sets.

(CREDIT: Image Source/Getty Images)
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