Wide-Grip Rear Pull-Up

A pull-up variation where the bar is pulled behind the neck using a wide grip to emphasize rear lat and upper back muscle development.

Instructions

1. Grip the pull-up bar with a pronated grip (palms facing forward), positioning your hands wider than shoulder-width apart.
2. Hang from the bar with arms fully extended, shoulders engaged and depressed.
3. Bring your torso forward and your head slightly forward so there’s an imaginary line from the pull-up bar to the back of your neck.
4. Exhale and pull your torso upward until the bar is near the back of your neck by drawing your shoulders and upper arms down and back.
5. Slightly lean your head forward during the pull to provide clearance for the bar.
6. Concentrate on squeezing your back muscles at the fully contracted position.
7. Keep your upper torso stationary as it moves through space—only your arms should move.
8. Inhale and slowly lower yourself back to the starting position with arms fully extended and lats fully stretched.
9. Repeat for the prescribed number of repetitions.

Tips

• This variation places greater emphasis on the posterior deltoids and upper back muscles.
• Maintain a controlled tempo throughout the movement—no jerking or excessive kipping.
• Lean your head forward slightly to allow proper bar clearance and prevent neck strain.
• Avoid excessive forward lean of your torso to protect your lower back.
• Keep your core tight and prevent excessive swinging.
• This variation is more challenging than front pull-ups—progress gradually.