Avoid: Walk into any gym around the world and you’re guaranteed to see someone doing lat pull-downs behind their head. This is a common mistake that should be avoided. Not only does it provide a far more limited workout than the correct method, it also damages your spine on each rep, and your shoulders if your range of mobility isn’t big enough to handle the pull-down motion.
Try instead: Correct lat pull-down form is literally the opposite of the injury-inducing behind the head method. Sit facing the bar with your feet flat on the floor and lean back slightly to relieve the pressure on your lower back. Now you can pull down towards your chest at a slight angle and release.