Rear Pull-Up

Setup

1. 01Grip the bar overhand, moderately wider than shoulder width.
2. 02Hang with arms extended and tuck the chin slightly forward.
3. 03Depress the shoulder blades and set a tall, slightly forward-leaning head position.
4. 04Confirm pain-free external rotation range before loading this pattern.

Execution

1. 01Pull up while guiding the head slightly forward of the bar.
2. 02Continue until the bar is behind the neck at roughly the base of the skull.
3. 03Pause briefly without slamming the neck forward.
4. 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.