Gym mistakes: Lat pulldowns behind the head can be dangerous

This is something I see in the gym all the time and will admit that I have actually taken part in them at points in my gym life. After a session of behind-the-head lat pulldowns, i found that my neck and shoulders kind of ached afterwards (long afterwards) and this is usually a sign of doing something incorrect or attempting to lift too much.

Now while this doesn't apply to everyone because we are all different, it is widely believed that doing pulldowns behind the head can place undue stress on your neck and also spine, which is a really dangerous part of your body to accidentally target.

The reason that i was hurting myself is because I do not possess the necessary range of motion to perform this activity without stressing my neck and spine. How do you know if you possess the necessary range of motion?

Well if you have a crap-ton of money you could have a sports professional test your capabilities using some sort of expensive machinery the likes of which you would only see at a physical therapist's office or in the halls of the NFL or some other sports franchise. Most normies like me are simply going to find out that they don't have the range because they hurt themselves - which is something you always want to avoid when working out.

Since almost everyone has the necessary range of motion to do lat pulldowns in front of their head there isn't much good reason for any normie to be trying to do them behind. Basically, don't try to be a hero. The jury is out (and likely always will be) about the benefits of behind-the-neck pulldowns, I have read and feel from personal experience that they generally work exactly the same muscles. But the evidence is pretty clear: In front of the neck is the safer option and therefore the only ones that I ever do and also the only ones I would recommend to anyone who has a normie approach to fitness.

_{I am not a professional trainer nor a dietitian. I am merely recounting what I did in order to lose over 50 lbs and gain muscle mass while still living a fun life and I think it can work for other people as well}