This argument has always divided those at gyms. I researched the science for hours as I also tested the movement myself.
Pull ups done behind the neck put your shoulders in a bad position. That job could be unsafe. If they happen to be done wrong then they can cause damage.
The damage can be in reality. More muscle, some lifters swear that they build. Here the article breaks down the shoulder mechanics. Some muscles face danger, and others get targeted.
I’ll show to you the common mistakes that are leading to injury. Options creating that power you will find safer too.
The place of this exercise in your routine will be quite clear. This will be clear later.
What Are Behind the Neck Pull Ups?
Behind the neck pull ups involve pulling your body upward until the bar touches the back of your neck rather than bringing it to your chest. Your head tilts forward as you pull up, and the bar passes behind your head at the top of the movement.
Standard pull ups keep the bar in front of your body with your head in a neutral position. Behind the neck variations force your shoulders into a less natural position with your arms behind your body. Your neck also flexes forward, which adds strain to your cervical spine.
This variation targets your lats, trapezius, rhomboids, and rear delts as primary muscles. Secondary muscles include biceps, forearms, and core. However, the awkward positioning decreases overall muscle activation compared to front pull ups.
Potential Benefits of Behind the Neck Pull Ups
Some lifters swear by this variation. Let’s look at what they claim works.
Upper Back Strength and Development
The altered angle can place more emphasis on your upper back muscles. Your traps and rhomboids work harder to pull the bar behind your head. This creates a different training stimulus than front variations.
However, the benefit comes with trade-offs. You sacrifice overall muscle activation for this targeted stress.
Shoulder Mobility and Flexibility
Performing this exercise requires decent shoulder flexibility. Some athletes use it to maintain or improve their range of motion in external rotation.
But here’s the catch: if you don’t already have good mobility, this exercise won’t safely build it. You need flexibility first, not the other way around.
Scapular Stability and Control
Your shoulder blades must work harder to maintain proper positioning throughout the movement. This can strengthen the smaller stabilizer muscles around your scapulae.
The increased stability demand trains your body to control your shoulders under load.
Variation for Advanced Athletes
Experienced lifters sometimes add behind the neck pull ups for variety. Changing exercises prevents plateaus and keeps training interesting.
Advanced athletes with excellent shoulder mobility and no injury history might tolerate this variation better than most people.
Risks and Drawbacks
The safety concerns outweigh the potential benefits for most people. Here’s why trainers and physical therapists often recommend avoiding this exercise.
Poor Shoulder Positioning (Internal Rotation)
Your shoulders move into a compromised position during behind the neck pull ups. This internal rotation with your arms behind your body stresses the shoulder joint capsule.
The position pinches soft tissues in your shoulder. Your rotator cuff muscles struggle to stabilize properly. Over time, this creates wear and tear that leads to pain or injury.
Your shoulders simply weren’t designed to handle heavy loads in this position repeatedly.
Reduced Muscle Activation Compared to Standard Pull Ups
Research shows that standard pull ups activate your lats and other pulling muscles more effectively. Behind the neck variations actually deliver less muscle engagement despite feeling harder.
You work harder for worse results. That’s not a good training trade-off.
The awkward position limits how much force your muscles can produce. Your body fights against itself rather than moving efficiently.
Increased Risk of Shoulder Strain or Injury
The combination of poor positioning and reduced stability creates injury risk. Common problems include:
- Rotator cuff strains from excessive stress on these small stabilizer muscles
- Shoulder impingement where tendons get pinched between bones
- Labral tears in the cartilage that cushions your shoulder socket
- Chronic inflammation from repeated stress in a vulnerable position
- These injuries take weeks or months to heal. They’re not worth the risk.
Limited Range of Motion
Your neck gets in the way at the top of the movement. This prevents you from achieving a full contraction of your back muscles.
Standard pull ups let you pull higher and squeeze your shoulder blades together completely. Behind the neck variations cut this short.
Less range of motion means less muscle growth and strength gains.
Common Mistakes to Avoid
If you still choose to try behind the neck pull ups despite the risks, watch out for these errors that make things even worse.
- Kipping or swinging adds uncontrolled force to an already risky movement. Your shoulders take extra stress when your body jerks upward.
- Keep your movements slow and controlled. If you can’t do that, the exercise is too difficult for you right now.
- Letting yourself fall down rapidly on the eccentric portion increases injury risk. Your shoulders absorb massive force during the drop.
- Lower yourself with control over two to three seconds. This protects your joints and actually builds more strength.
- Jutting your head forward to make room for the bar strains your neck. This creates tension in your cervical spine and upper traps.
- The head position alone can cause headaches and neck pain over time.
Safer Alternatives to Behind the Neck Pull Ups
These variations deliver similar or better results without the injury risk. Choose from these proven options instead.
Standard Pull Ups:Regular pull ups remain the gold standard. They work all the same muscles more effectively with proper shoulder mechanics.
Grip the bar with your hands shoulder width apart. Pull your chest to the bar while keeping your head neutral. Lower with control.
This variation builds strength and size safely. There’s no need to complicate things.
Wide-Grip Pull Ups:Placing your hands wider than shoulder width emphasizes your lats even more. This creates the upper back development some people seek from behind the neck variations.
Your shoulders stay in a safer position throughout. You can still achieve a full range of motion.
Neutral (Hammer Grip) Pull Ups:Use parallel handles so your palms face each other. This grip feels most natural for many people and reduces shoulder stress.
Neutral grip pull ups work your lats, biceps, and upper back effectively. They’re joint-friendly and easy to progress.
Lat Pulldowns (Front Variation):Lat pulldowns let you train similar movement patterns with adjustable weight. Pull the bar down to your upper chest while keeping your torso upright.
This machine exercise works well for beginners building strength. It also serves as a lighter alternative when your shoulders need a break.
Eccentric-Focused Lat Pulldown:Emphasize the lowering phase by taking four to five seconds to return the bar to the starting position. This builds serious strength with less joint stress.
Eccentric training creates muscle damage that drives growth. You can use lighter weights than regular pulldowns.
Conclusion
Look, I get it, to try out behind the neck pull ups might seem tempting. But I have seen firsthand that all of the standard variations get you even stronger. This occurs after one works alongside many people as well as sees the risk.
Be sure to protect your shoulders since they do work hard for you each day. Do front pull ups only. Focus on the variations. Your future self, believe me, will appreciate it.
Comment below regarding your favorite pull up variation, or ask anything of me about training. I want to hear back from you soon enough!
Frequently Asked Questions
Are behind the neck pull ups bad for your shoulders?
Yes, for most people. They place your shoulders in a compromised position that increases injury risk. Standard pull ups are much safer and more effective.
Can beginners do behind the neck pull ups?
No, beginners should avoid this variation completely. You need excellent shoulder mobility first. Start with standard pull ups or assisted variations instead.
Do behind the neck pull ups build more muscle?
No, they actually activate less muscle than standard pull ups. You get worse results with higher injury risk, making them a poor choice for muscle growth.
What muscles do behind the neck pull ups work?
They target your lats, traps, rhomboids, and rear delts. However, standard pull ups work these same muscles more effectively with better activation patterns.
Are wide grip pull ups safer than behind the neck?
Yes, wide grip pull ups are significantly safer. They work similar muscles without forcing your shoulders into a compromised position or limiting range of motion.
