Exercise Technique: Lat Pull-Down (Behind v Front of Neck)

As a personal trainer spending a lot of time in a gym, I often see people performing the lat pull-down behind the neck ("BN") rather than in front of the neck ("FN").

The lat pull-down strengthens both back and chest muscles, but BN risks injuring the shoulder joint.

While many people believe BN recruits more muscle fibers in the latissimus dorsi (the large back muscles extending from the low back to upper-mid back), a recent study published in the Journal of Strength and Conditioning Research refutes this assumption.

It turns out that FN and BN recruit the same amount of latissimus dorsi muscle fibers.  Adding to the good news, FN uses more pectoralis (chest) muscle fibers than BN.

And finally, there is no functional advantage to BN since pulling a load behind the neck doesn't mimic any movement patterns existing in daily activity or sports.  So why do it?

Bottom Line:  Performing lat pull-downs in front of your neck will protect your shoulder joint while providing a great workout for your back and better workout for your chest.

Source:  J Strength Cond Res 23(7):  2033-2038, 2009

Recipe: Chicken Thighs wih Roasted Apples and Garlic

This meal is low fat, nutritious and simple--everything I look for in a recipe.  Also, for us Venice Nutrition fans, it has a great balance of proteins, carbohydrates and fat.  Play with apple varieties and seasoning amounts to match your taste and be sure to remove the chicken skin.  Enjoy!


5 cups chopped peeled Braeburn apples (about 1 1/2 pounds)
1 teaspoon chopped fresh sage
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
4 garlic cloves, chopped
1/2 teaspoon salt, divided
Cooking spray
8 chicken thighs (about 2 pounds), skinned
1/4 teaspoon black pepper
Chopped parsley (optional)

Preheat oven to 475°.

Combine first 5 ingredients. Add 1/4 teaspoon salt; toss well to coat. Spread apple mixture on a jelly roll pan coated with cooking spray.

Sprinkle chicken with 1/4 teaspoon salt and pepper, and arrange on top of the apple mixture.

Bake at 475° for 25 minutes or until chicken is done and apple is tender. Remove chicken from pan; keep warm.

Partially mash apple mixture with a potato masher, and serve with chicken. Sprinkle with parsley, if desired.

Yield:  4 servings (serving size: 2 thighs and about 2/3 cup apple mixture)

CALORIES 257 (20% from fat); FAT 5.7g (sat 1.4g,mono 1.6g,poly 1.4g); IRON 1.7mg; CHOLESTEROL 107mg; CALCIUM 30mg; CARBOHYDRATE 26.6g; SODIUM 405mg; PROTEIN 25.9g; FIBER 3.5g

Cooking Light, OCTOBER 2002