Wide Grip Rear Pull Up
Description
The wide-grip rear pull-up is a pull-up variation where you pull the bar behind your head rather than to your chest. The wide grip and rear position dramatically emphasize the upper lats and trapezius. However, it demands excellent shoulder mobility and is risky for lifters with shoulder issues.
Muscle Group
Equipment Required
Wide Grip Rear Pull Up Instructions
- Reach up and grip a pull-up bar with hands wider than shoulder-width — about 1.5 to 2 times shoulder width. Use an overhand grip.
- Hang from the bar with arms extended.
- Pull yourself up by driving your elbows down and slightly forward.
- Aim to bring the bar behind your head, lowering your head to clear the bar.
- Pull until the bar reaches the back of your neck or as close as your mobility allows.
- Lower under control to the full hang position.
- Keep your chest tall throughout. Engage your core.
- Stop immediately if you feel shoulder discomfort. Use lighter loads than front pull-ups.
Wide Grip Rear Pull Up Form & Visual
Wide Grip Rear Pull Up Benefits
- Heavily emphasizes the upper lats and traps
- Builds back width
- Different stimulus than front pull-ups
- Useful variation for advanced lifters with good mobility
- Trains shoulder mobility under load
- No equipment needed beyond a pull-up bar
Wide Grip Rear Pull Up Muscles Worked
- Latissimus dorsi (especially upper fibers)
- Trapezius (middle and upper)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Forearms
Wide Grip Rear Pull Up Variations & Alternatives
- Pull-Up (front)
- Wide-Grip Pull-Up (front)
- Behind Neck Press (counter exercise)
- Wide-Grip Lat Pulldown Behind Neck
- Assisted Wide-Grip Rear Pull-Up (regression)
