Exercise 1367 · REF OYFhXVD

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Wide Grip Rear Pull-Up

Category

Back

Equipment

Body Weight

Target

Lats

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Pulling to behind the neck with a wide grip asks for more shoulder external rotation than a standard front pull-up, which is a demanding position for a lot of shoulders and one that's fallen out of favor with a lot of coaches for that reason. If shoulder mobility is solid, it does shift some emphasis toward the rear delts and upper back. It's worth approaching cautiously rather than defaulting to it over a front pull-up.

How to Do the Wide Grip Rear Pull-Up

1. Grab the pull-up bar with a wide overhand grip, hands slightly wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended and your body straight.
3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
4. Continue pulling until your chin is above the bar.
5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

The Wide Grip Rear Pull-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Wide Grip Rear Pull-Up work?

The Wide Grip Rear Pull-Up primarily targets the lats, with the biceps and forearms assisting.

What equipment do I need for the Wide Grip Rear Pull-Up?

The Wide Grip Rear Pull-Up is done with no equipment — just body weight.

What's a good alternative to the Wide Grip Rear Pull-Up?

If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.