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Rear Pull-Up
A wide-grip pull-up performed by pulling the bar behind the neck, biasing the upper lats and rear delts for lifters with excellent shoulder mobility.
BackBodyweightVertical pull
GoLightWeight mediarear-pull-up
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
Rear deltoidsRhomboidsBicepsMiddle trapezius
Equipment
Bodyweight
Pattern
Vertical pull
Setup
- 01Grip the bar overhand, moderately wider than shoulder width.
- 02Hang with arms extended and tuck the chin slightly forward.
- 03Depress the shoulder blades and set a tall, slightly forward-leaning head position.
- 04Confirm pain-free external rotation range before loading this pattern.
Execution
- 01Pull up while guiding the head slightly forward of the bar.
- 02Continue until the bar is behind the neck at roughly the base of the skull.
- 03Pause briefly without slamming the neck forward.
- 04Lower under full control back to a dead hang.
Checkpoints
- -The head moves forward just enough to clear the bar, no aggressive craning.
- -Shoulder blades stay depressed and retracting through the top half.
- -No pinching or pain in the front of the shoulders at any point.
- -The descent is as controlled as the pull.
Common mistakes
- -Forcing the behind-neck position without the shoulder mobility for it.
- -Craning the neck hard forward to reach the bar.
- -Using a kip that whips the shoulders at end range.
- -Taking an extreme wide grip that shortens range and stresses the joints.
Programming notes
- -Use 3 to 4 sets of 5 to 8 strict reps as an accessory, never a max-effort lift.
- -If mobility is questionable, standard wide-grip pull-ups deliver most of the same stimulus.
- -Keep the load at bodyweight until every rep is smooth and symptom free.
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