Rear Pull Up

Rear Pull Up


This exercise involves hanging from a bar with an overhand grip and pulling your body up until your chin is above the bar, targeting the muscles in your back, shoulders, and arms.

Muscle Group

Equipment Required

Rear Pull Up Instructions

  1. Stand facing the pull-up bar with your feet shoulder-width apart.
  2. Reach up and grab the bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
  3. Hang from the bar with your arms fully extended and your feet off the ground.
  4. Engage your back muscles and pull your shoulder blades down and back.
  5. Bend your elbows and pull your chest towards the bar, keeping your core tight and your body in a straight line.
  6. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
  7. Repeat for the desired number of reps.

Rear Pull Up Form & Visual

Rear Pull Up

Rear Pull Up Benefits

  • Strengthens the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius
  • Improves posture by pulling the shoulders back and down
  • Increases grip strength
  • Can be done with minimal equipment, such as a resistance band or pull-up bar
  • Targets the muscles used in pulling movements, which can improve performance in activities such as rowing, rock climbing, and weightlifting

Rear Pull Up Muscles Worked

  • Trapezius
  • Rhomboids
  • Latissimus dorsi
  • Biceps brachii
  • Brachialis
  • Brachioradialis

Rear Pull Up Variations & Alternatives