Rear Pull-up
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The rear pull-up is an advanced bodyweight variation of the pull-up where the bar descends behind the head to the back of the neck, placing heightened demand on the latissimus dorsi, teres major, and pectoralis major sternal head, with assistance from the brachialis, brachioradialis, and the lower and middle trapezius. It builds upper-back width and strength through a distinct pulling angle not achievable with standard pull-ups.
How to do the Rear Pull-up
- 1Grip a pull-up bar slightly wider than shoulder-width with an overhand (pronated) grip, wrapping your thumbs fully around the bar.
- 2Hang at full arm extension with your body vertical and your core braced.
- 3Depress and retract your shoulder blades before initiating the pull to engage the back muscles.
- 4Pull yourself upward while simultaneously tilting your head forward and down so the bar passes safely behind your head.
- 5Continue pulling until the bar reaches the back of your neck, keeping your chin tucked toward your chest and avoiding any further neck flexion.
- 6Pause briefly at the top with your elbows pointing down and back.
- 7Lower yourself under full control until your arms are fully extended before beginning the next rep.
Form tips
- Keep the movement slow and controlled on both the way up and the way down — momentum increases the risk of cervical strain.
- Actively tuck your chin toward your chest throughout the pull so your cervical spine stays as neutral as possible rather than being forced into hyperflexion.
- Initiate every rep by depressing your shoulder blades; starting the pull with your biceps instead shifts stress away from the lats and onto smaller muscles.
- Safety note: this variation places significant stress on the cervical spine and shoulder joints — skip it if you have any neck, rotator cuff, or shoulder impingement issues, and stop immediately if you feel pain or pinching.
Common mistakes
- Letting the bar crash into the back of the neck, which compresses the cervical vertebrae and risks acute injury.
- Using a narrow grip, which reduces lat engagement and forces the elbows into an internally rotated position that strains the shoulder joints.
- Neglecting to tuck the chin, which puts the neck in hyperflexion and concentrates dangerous shear forces on the cervical spine.
- Relying on momentum or kipping to get the bar behind the head, removing muscular control at the most vulnerable point of the movement.
- Performing the exercise with tight or restricted shoulder mobility, which causes the shoulders to roll forward and increases impingement risk.
Frequently asked questions
What muscles does the rear pull-up work?
The primary mover is the latissimus dorsi. The teres major, pectoralis major sternal head, brachialis, brachioradialis, and the lower and middle trapezius act as synergists.
Is the rear pull-up safe?
It carries a higher risk than standard pull-ups due to the stress placed on the cervical spine and shoulder joints. It is best reserved for trainees with excellent shoulder mobility and no history of neck, shoulder, or rotator cuff issues.
What is the difference between a rear pull-up and a regular pull-up?
In a regular pull-up the bar travels in front of the face and the chin clears the bar. In the rear pull-up the head tilts forward and the bar passes behind the head to the back of the neck, altering the pulling angle and emphasizing different areas of the back.
How wide should my grip be for rear pull-ups?
Use a grip slightly wider than shoulder-width. A wider grip is common for this variation and allows the elbows to flare naturally behind the torso as the bar reaches neck level.
Who should avoid the rear pull-up?
Anyone with cervical spine issues, shoulder impingement, limited shoulder external rotation, or rotator cuff injuries should avoid this exercise and choose standard pull-ups or lat pulldowns instead.
