Behind The Neck Pull-Up

An advanced pull-up variation where the bar is pulled down behind the neck, emphasizing the upper back and requiring significant shoulder mobility and strength.

Instructions

1. Grip the pull-up bar with an overhand grip slightly wider than shoulder-width.
2. Hang from the bar with arms fully extended, feet off the ground.
3. Pull your body upward by driving your elbows downward and backward, bringing the bar behind your neck.
4. Continue pulling until your upper back and neck area make contact with or come close to the bar.
5. Lower yourself with control back to the starting position with arms fully extended.

Tips

• This variation requires excellent shoulder mobility; do not force range of motion.
• The behind-neck position emphasizes the upper back and traps more than standard pull-ups.
• This is an advanced movement; ensure proficiency in regular pull-ups before attempting.
• A wider grip reduces elbow stress and increases upper back engagement.
• Focus on pulling with your back rather than your arms.