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Wide-Grip Rear Pull-Up

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back, Shoulders
Equipment: Body Only
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


8.3

Out of 10

Excellent

Exercise Rating Read Wide-Grip Rear Pull-Up Reviews
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Wide-Grip Rear Pull-Up Images

Wide-Grip Rear Pull-Up
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Wide-Grip Rear Pull-Up
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Wide-Grip Rear Pull-Up Guide

Main Muscle: Lats

  1. Grab the pull-up bar with the palms facing forward using a wide grip.
  2. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
  3. Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  5. Repeat this motion for the prescribed amount of repetitions.

Caution: The behind the neck variation can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck. Therefore if you have rotator cuff issues, use the pull-up to front version instead.

Variations:

  • If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.
  • Otherwise, a spotter holding your legs can help.

This is like a normal wide-grip pull-up but you finish with the bar behind your neck instead of in front.



Alternative Exercises For Wide-Grip Rear Pull-Up

Wide-Grip Lat Pulldown

Muscle Targeted: Lats

8.5

Out of 10

Wide-Grip Pulldown Behind The Neck

Muscle Targeted: Lats

7.2

Out of 10

Top 5 Rated Lats Exercises

  1. Weighted Pull Ups
  2. Pullups
  3. Chin-Up
  4. Rocky Pull-Ups/Pulldowns
  5. Leverage Iso Row

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  • Reviews & Tips
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of people found this review helpful

logikyle

Review: Wide-Grip Rear Pull-Up

Exercise Rating
9/10

Apr 23, 2013 8:15 PM: Fantastic lat exercise, my favorite exercise overall. An adjustable vest good way to increase weight once necessary.

logikyle BodyStats
Height:
5 '11" (1.80m)
Weight:
168 lbs
Down 14.0 lbs
Bodyfat:
9.0 %
More Body Stats


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of people found this tip helpful

varungoku

Tip: Wide-Grip Rear Pull-Up

Exercise Rating
10/10

Jan 2, 2010 11:11 PM: best lats excersice ever

varungoku BodyStats
Height:
5 '10" (1.80m)
Weight:
132 lbs
Up 32.0 lbs
Bodyfat:
15.0 %
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of people found this tip helpful

drwink

Tip: Wide-Grip Rear Pull-Up

Exercise Rating
4/10

Dec 9, 2009 8:20 AM: While pull-ups are always one of the "show-offish" exercises, it is difficult to increase weight properly. (Weight belts are a hassle and are potentially dangerous for the low back and hips, especially at higher weights.) Also, there are very few people who can be successful with pull-ups...+See More

drwink BodyStats
Height:
5 '8" (1.74m)
Weight:
183 lbs
Up 15.0 lbs
Bodyfat:
16.0 %
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of people found this review helpful

brewpats

Review: Wide-Grip Rear Pull-Up

Exercise Rating
10/10

Nov 13, 2009 10:31 AM: Single best back exercise - period.

brewpats BodyStats
Height:
6 '0" (1.83m)
Weight:
194 lbs
Up 24.0 lbs
Bodyfat:
13.9 %
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of people found this tip helpful

wbsgn12

Tip: Wide-Grip Rear Pull-Up

Exercise Rating
10/10

Nov 8, 2009 9:36 AM: Good

wbsgn12 BodyStats
Height:
No Data
Weight:
No Data
Bodyfat:
No Data
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