Wide-Grip Rear Pull-Up

Wide-Grip Rear Pull-Up is a advanced strength - behind-neck vertical pull-up exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius, Deltoid
Exercise type: Advanced strength - behind-neck vertical pull-up

Exercise technique

Grip
Use a wide but comfortable overhand grip.
Hang
Extend arms under control and stop leg swing.
Check
Assess whether your shoulders have the range for a behind-head bar path.
Pull
Drive elbows downward to raise the torso in front of the bar.
Head
Bring the bar behind your neck without forcibly bending it.
Limit
Stop within shoulder control without chasing contact or extra height.
Lower
Descend slowly; return to a normal front pull-up if a comfortable rear path is unavailable.

Key technique points

Do not hit your neck against the bar.
Learn the rear pull with light assistance.
Limit shoulder angle without forcing.
Do not use hip momentum.
Maintain secure grip throughout.
Return to the bottom under control.

Common mistakes

Forcing the head forward

Do not force the neck into deep flexion to clear the bar.

Chasing neck contact

Do not insist on a height beyond shoulder comfort.

Overly wide grip

Do not force spacing that restricts scapular movement.

Swinging the legs

Do not complete the rear pull through kipping.

Ignoring shoulder discomfort

Do not repeatedly load an unsuitable rear angle.

Releasing the descent

Do not transfer bodyweight into sudden shoulder-girdle traction.

Frequently asked questions