Wide-Grip Rear Pull-Up
- Primary musclesLats
- EquipmentBody Only, Other
- LevelIntermediate
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Wide-Grip Rear Pull-Up".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
7 stepsGrab the pull-up bar with the palms facing forward using a wide grip.
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.
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.
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.
Repeat this motion for the prescribed amount of repetitions.
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.
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:
This is like a normal wide-grip pull-up but you finish with the bar behind your neck instead of in front.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.