Lat pulldowns behind head

is this a safe and good workout for pitchers? what about normal lat pulldowns?

Do pull-ups instead. Pull-downs just aren’t a very good exercise in general. If you can’t do a full pull-up, don’t get down on yourself. Find a machine that helps you up, or get an elastic band and wrap it around the top to use as support.

I recommend starting off with 10 second holds in 3 different positions --> Up, upper arm near 90 degrees, and almost at the bottom.

Good luck.

Pulldowns behind the head put the shoulder in a very bad position and can lead to injuries. Avoid them.