I was told not to do behind the neck pull-downs...

[needsize]

Ok Ryan, well they put your rotator cuffs into a compromised position first off,

exactly, they are in a position that leaves them prone to injury, same idea as behind the neck presses, some people can do them forever without injury, personally I don't like the risk.

 

[bouncer]

Taking a wide grip on the bar was thought to have pulled your shoulder blades apart, rather like pullover's were thought to have opened your rib cage. Both these exercises have been confined to the garbage bin if your using them with those thoughts in mind. after the age of approx 21 your bone structure is pretty much set and these exercises will do nothing to alter that.
Try taking a narrow grip on the bar for a change now and feel the extra stretch on your lats.
Here's another dangerous movement, but one I do myself (sorry). On the full stretch of your lats you can round your shoulders up almost around your ear's, it stretches and burns those lats like nothing else but IT IS A DANGEROUS MOVEMENT.
Regards

Bouncer

 

[The Shadow]

Try this:

Attach a rope handle to the Lat -pull and sit facing AWAY from the machine. The rope gives the benefit of being able to pull down and out which does not strain the rotators nearly as much. Great exercise for mid-back as it does not really affect the lats.

 

[liftsiron]

Bouncer I was going to take a stab at answering this question, but no one could do a better job than you did.

 

[ryker77]

I do them but only as a finishing exercise. Never as the main focus movement. I use light weight and do partial reps to remove the biceps from the movement. I just make sure I sit as under the pully and lean slightly forward. Then pull with the lats maintain tension and never let the bar rise above my head. I really squezze the bottom out. After each set I let the bar go all the way up and then let my shoulders relax then pull down only with my lower lats so that only my shoulder are being pulled down. IT really burns them out and gets those last few inches of muscle involed.
I think cobra snake the whole time.