Wide-Grip Rear Pull-Up

Back · Bodyweight

How to do it

Wide overhand grip. Hang with straight arms and bring your head forward so the bar lines up with the back of your neck. Pull until your neck approaches the bar without hitting it and lower under control to a full stretch. This is the behind-the-neck pull-up: **it needs the same shoulder mobility as the behind-the-neck pulldown, and here your bodyweight is hanging from it**. If you have to force your head forward, it is not your exercise. The classic mistake is kipping: with your neck under the bar, a swing cannot be fixed halfway.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Shoulders

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