Wide Grip Rear Pull Up

Wide Grip Rear Pull Up


This exercise involves gripping a pull-up bar with hands placed wider than shoulder-width apart and pulling oneself up until the chin is above the bar. It primarily targets the muscles of the back, shoulders, and arms.

Muscle Group

Equipment Required

Wide Grip Rear Pull Up Instructions

  1. Stand in front of a pull-up bar with your feet shoulder-width apart.
  2. Reach up and grab the bar with an overhand grip that is wider than shoulder-width apart.
  3. Hang from the bar with your arms fully extended and your shoulders relaxed.
  4. Engage your back muscles and pull your chest towards the bar, keeping your elbows pointed out to the sides.
  5. Pause at the top of the movement, squeezing your shoulder blades together.
  6. Slowly lower yourself back down to the starting position with control.
  7. Repeat for the desired number of repetitions.

Wide Grip Rear Pull Up Form & Visual

Wide Grip Rear Pull Up

Wide Grip Rear Pull Up Benefits

  • Targets the upper back muscles, specifically the latissimus dorsi
  • Improves overall upper body strength and endurance
  • Helps to improve posture by strengthening the muscles that support the spine
  • Increases grip strength and forearm endurance
  • Can be modified to target different areas of the back by adjusting grip width and hand placement

Wide Grip Rear Pull Up Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Posterior deltoids
  • Biceps brachii

Wide Grip Rear Pull Up Variations & Alternatives

  • Close Grip Rear Pull Up
  • Wide Grip Front Pull Up
  • Close Grip Front Pull Up
  • Assisted Wide Grip Rear Pull Up
  • Weighted Wide Grip Rear Pull Up