Rear Pull Up
Description
The rear pull-up (behind-the-neck pull-up) pulls the back of the neck to the bar rather than the chin. It shifts emphasis toward the mid-traps and rhomboids and requires excellent shoulder mobility. It carries higher shoulder injury risk than standard pull-ups.
Muscle Group
Equipment Required
Rear Pull Up Instructions
- Grip a pull-up bar with a wide overhand grip.
- Pull yourself up, leaning your head slightly forward.
- Continue until the bar touches the back of your neck.
- Lower under control.
- This requires excellent shoulder external rotation mobility.
- Stop immediately if you feel shoulder pain.
- Use only if you have good shoulder health.
- Aim for 5 to 10 reps. Use lighter body angle (feet assisted) to learn.
Rear Pull Up Form & Visual
Rear Pull Up Benefits
- Shifts emphasis to mid-traps and rhomboids
- Different lat activation angle
- Builds upper back thickness
- Requires shoulder mobility
- Advanced pull-up variation
- Used in bodybuilding for back width
Rear Pull Up Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Teres major
- Biceps brachii
Rear Pull Up Variations & Alternatives
- Pull-Up (standard)
- Wide-Grip Pull-Up
- Lat Pulldown
- Behind-the-Neck Lat Pulldown
- Chin-Up
- Wide Grip Rear Pull Up
- Weighted Pull Up
- Suspender Pull Up
- Seated Pull Up
- Scapular Pull Up
