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Wide Grip Rear Pull-Up

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.

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Also known as: Wide Grip Rear Pullup

Category

Back

Equipment

Body Weight

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Wide Grip Rear Pull-Up

1. Grip the pull-up bar with a wide overhand grip, hands slightly wider than shoulder width.
2. Hang from the bar with your arms fully extended and your body straight.
3. Engage your back muscles and pull your body up toward the bar, leading with your chest.
4. Continue pulling until your chin clears the bar.
5. Pause briefly at the top, then slowly lower your body back down to the starting position.
6. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the lats.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Wide Grip Rear Pull-Up mainly targets your Lats, with your Biceps helping support the movement, along with your 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.

Band Assisted Pull-Up Band · Lats Cable Bar Lateral Pulldown Cable · Lats Lever Assisted Chin-Up Leverage Machine · Lats Weighted Close Grip Chin-Up On Dip Cage Weighted · Lats

FAQ

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

The Wide Grip Rear Pull-Up mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Wide Grip Rear Pull-Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Wide Grip Rear Pull-Up?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Wide Grip Rear Pull-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

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

The Band Assisted Pull-Up trains your lats with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.