Wide-Grip Rear Pull-Up

Technique

How to perform Wide-Grip Rear Pull-Up

1. Take a wide overhand grip on a stable pull-up bar and hang with the arms extended.
2. Position your body so the bar can approach behind your head, keeping your neck and torso controlled.
3. Bend the elbows and draw the upper arms down to raise your torso as one unit.
4. Bring the bar toward the back of your head within your controlled range, without forcing neck contact or using a kip.
5. Lower your body slowly until the arms extend again.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.