Smart Workout Diary

Rear Pull-Up Wide Grip

The wide-grip behind-the-neck pull-up is an advanced bodyweight pulling exercise performed by drawing the upper back toward a pull-up bar behind the head. It primarily trains the latissimus dorsi and upper back, with assistance from the biceps, forearms, and shoulders. It can support upper-body pulling strength, but requires good shoulder mobility and strict control.

Demonstration

Rear Pull-Up Wide Grip — demonstration 1
Rear Pull-Up Wide Grip — demonstration 2

Instructions

  1. Use a stable pull-up bar and take a wide overhand grip, wider than shoulder width.
  2. Hang with straight arms, engage your abdomen, and keep your body still without swinging.
  3. Pull your shoulder blades down and back, then bend your elbows to raise your body.
  4. Keeping the neck neutral, carefully guide the bar behind your head toward the upper back; do not force the range of motion.
  5. Lower slowly to a controlled hang and stop if you feel shoulder, neck, or elbow discomfort.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar
Difficulty
Expert

Technique tips

  1. Prioritize shoulder mobility: choose a standard wide-grip pull-up instead if you cannot bring the bar behind the head comfortably.
  2. Keep your ribs down and avoid swinging, kicking, or thrusting the head forward.
  3. Use a smooth, controlled tempo; do not drop suddenly into the bottom position.
  4. Stop immediately for sharp pain, pinching, or numbness around the shoulders or neck.
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