라이브러리로시작 
끝 
운동 라이브러리
Wide-Grip Rear Pull-Up
A wide-grip pull-up finishing with the bar behind the neck, emphasizing the upper lats and requiring good shoulder mobility.
등맨몸Vertical pull
주동근
광배근
협응근
대원근후면 삼각근능형근이두
장비
맨몸
패턴
Vertical pull
준비 자세
- 01Confirm you can externally rotate comfortably behind the neck before choosing this variation.
- 02Grip the bar about 1.5 times shoulder width with a pronated grip.
- 03Hang with the head slightly forward of the bar and the trunk braced.
- 04Keep the legs together and pointed slightly in front of the body.
수행
- 01Initiate by pulling the shoulder blades down and together.
- 02Pull straight up while tucking the chin gently so the bar passes behind the head.
- 03Rise until the bar reaches the base of the neck, not lower.
- 04Lower under control to a full hang without letting the head jut forward.
체크포인트
- -The neck stays neutral with a gentle chin tuck, never cranked forward.
- -Shoulders stay depressed as the bar passes behind the head.
- -Range stops at the base of the neck without bouncing.
- -The torso stays vertical rather than swinging under the bar.
흔한 실수
- -Forcing depth to the traps when shoulder mobility runs out.
- -Poking the head forward aggressively to clear the bar.
- -Using this variation despite shoulder pain when the front version works fine.
- -Kipping, which is riskier here because of the shoulder position.
프로그래밍 노트
- -Use 2 to 4 sets of 5 to 8 strict reps, always after a thorough shoulder warm-up.
- -Treat it as an accessory to front pull-ups, not a replacement.
- -Skip it in favor of wide-grip front pull-ups if any shoulder discomfort appears.