Videos
Instructions
- Grab the pull-up bar with a wide overhand grip.
- Hang with arms fully extended and torso upright.
- Pull your body upward, directing the bar behind the head.
- Pause briefly when the bar reaches neck level.
- Lower slowly to the starting position with control.
Technical tips
- Keep your core tight and back straight throughout the movement.
- Avoid excessive swinging or jerking.
- Do not force your neck forward to clear the bar.
- Use a grip slightly wider than shoulder-width for proper activation.
Breathing tips
- Inhale deeply before pulling up.
- Exhale as you pull your body upward.
- Inhale as you lower yourself under control.
Medical restrictions
- Shoulder impingement or instability
- Rotator cuff injuries
- Neck problems or cervical spine issues
- Elbow tendinitis
Description
The Wide-Grip Rear Pull-Up, also known as the behind-the-neck pull-up, is an advanced bodyweight exercise designed to build upper body strength and muscular development. Unlike the standard pull-up, this variation requires pulling the bar behind the head, which increases the demand on the lats, rhomboids, and rear deltoids. It also heavily engages the biceps, forearms, and stabilizing muscles in the shoulders and core. By using a wider grip, the exercise emphasizes the outer portion of the back, creating a broader V-taper appearance. This movement not only develops pulling power but also improves grip strength and overall upper body control. The Wide-Grip Rear Pull-Up is commonly practiced in bodybuilding, calisthenics, and functional training to achieve a more defined and powerful upper body. Due to its advanced nature, it is recommended for individuals who already have a solid foundation in standard pull-ups and shoulder mobility. When performed correctly, it can be a valuable addition to a strength training routine, promoting muscle growth, balance, and upper body endurance.
What muscles does the wide-grip rear pull-up target?
The wide-grip rear pull-up primarily targets the back and biceps, with strong engagement of the lats, rhomboids, rear deltoids, forearms, and core stabilizers.
Is the wide-grip rear pull-up safe for the shoulders?
This exercise places high stress on the shoulders and neck, so it is not recommended for individuals with shoulder or cervical spine issues. Proper mobility and control are essential for safety.
What is the most common mistake in wide-grip rear pull-ups?
A common mistake is pulling the bar too far behind the head or forcing the neck forward, which can strain the cervical spine. Using momentum or swinging also reduces effectiveness and increases injury risk.
What are the benefits of doing wide-grip rear pull-ups?
Wide-grip rear pull-ups build upper back thickness, improve pulling strength, and enhance grip power, making them effective for muscle growth and functional strength.
How does the wide-grip rear pull-up compare to the standard wide-grip pull-up?
The wide-grip rear pull-up shifts more emphasis to the rear delts and upper back, while the standard wide-grip pull-up is generally safer and places less stress on the shoulders.