Wide Grip Rear Pull-Up
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Biceps Brachii, Brachialis, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The Wide Grip Rear Pull-Up is a bodyweight pulling exercise where the bar contacts the back of the neck at the top of each rep, rather than clearing the chin in front. The movement primarily targets the latissimus dorsi, with the biceps brachii, brachialis, teres major, trapezius lower fibers, and pectoralis major sternal head providing synergistic support. It is best suited to intermediate lifters seeking to develop back width and upper-back pulling strength.
How to do the Wide Grip Rear Pull-Up
- 1Grip a pull-up bar with a pronated (overhand) grip, hands placed approximately 1.5 times shoulder-width apart.
- 2Hang at full arm extension with your feet off the floor, core braced and ankles crossed or legs straight.
- 3Before each rep, tuck your chin toward your chest and allow your head to tilt slightly forward so the bar will clear the back of your head on the way up.
- 4Initiate the pull by depressing and retracting your shoulder blades — pull the shoulder blades down and together before bending the elbows.
- 5Drive your elbows down and back toward your hips while continuing to pull until the bar makes light contact with the back of your neck or upper traps.
- 6Hold the top position briefly, keeping the contact between the bar and your neck gentle — do not press your cervical spine into the bar.
- 7Lower yourself in a controlled manner back to the full dead-hang position, maintaining scapular control throughout the descent.
- 8Reset your head position at the bottom if needed, then repeat for the desired number of repetitions.
Form tips
- Warm up your shoulders and cervical spine thoroughly before each session — the behind-the-neck position requires significantly greater shoulder external rotation than a standard pull-up, and cold tissues increase injury risk.
- Lead the movement with your elbows rather than your hands to maximize latissimus dorsi activation and prevent the biceps brachii from dominating the pull.
- Keep your torso angled very slightly back throughout the rep; a nearly vertical torso is fine, but a small backward lean keeps the lats in a strong pulling angle.
- The bar-to-neck contact should be light — think of it as a touch point to confirm full range, not a target to drive into.
- If you feel any sharp or pinching sensation in the shoulder or neck before reaching the top, stop the rep there and do not force additional range of motion.
Common mistakes
- Keeping the head upright: failing to tuck the chin before pulling causes the bar to strike the base of the skull rather than the upper traps, which compresses the cervical spine and can cause acute injury.
- Gripping excessively wide: going beyond 1.5–1.75 times shoulder-width sharply reduces the usable range of motion and places disproportionate stress on the shoulder joint capsule and rotator cuff.
- Initiating with the arms: bending the elbows before depressing the shoulder blades shifts the workload away from the latissimus dorsi and overloads the biceps brachii and brachialis too early in the range.
- Pressing the neck into the bar: actively forcing the cervical spine against the bar at the top creates compressive loading on the vertebrae and increases the risk of cervical injury.
- Rushing the descent: dropping quickly from the top removes eccentric tension from the latissimus dorsi and teres major, reducing overall stimulus and increasing the chance of losing shoulder control mid-rep.
Frequently asked questions
What muscles does the Wide Grip Rear Pull-Up work?
The primary muscle is the latissimus dorsi, which drives the majority of the pulling force. The biceps brachii and brachialis flex the elbow, the teres major assists the lat in shoulder extension, the trapezius lower fibers help depress and stabilize the scapulae, and the pectoralis major sternal head contributes as a synergist during the pull.
Is the Wide Grip Rear Pull-Up safe for beginners?
This exercise is generally not recommended for beginners. The behind-the-neck position demands considerable shoulder external rotation and cervical spine awareness that most beginners have not yet developed. Build a foundation with standard wide-grip pull-ups or lat pulldowns first, and only progress to the rear variation once you have consistent form and adequate shoulder mobility.
What is the difference between a Wide Grip Rear Pull-Up and a standard pull-up?
In a standard pull-up the bar rises in front of the face and the chin clears the bar at the top. In the rear variation the bar descends behind the head and makes contact with the back of the neck or upper traps. The rear path requires greater shoulder external rotation and places a different mechanical demand on the latissimus dorsi and trapezius lower fibers at the top of the range.
How many sets and reps should I do for this exercise?
For strength and hypertrophy, 3–4 sets of 5–10 repetitions is a practical range. Because the exercise demands precision in head and shoulder positioning, it is better placed early in a back session when you are fresh rather than as a high-rep finisher. Rest 90–120 seconds between sets to allow adequate shoulder recovery.
What are good alternatives if I cannot do this exercise safely?
Wide-grip pull-ups (bar in front) work the same primary muscles — the latissimus dorsi, biceps brachii, brachialis, and teres major — without the cervical spine demands of the rear variation. A wide-grip lat pulldown to the front is another option that allows you to control load while building the pulling strength and shoulder mobility needed to eventually attempt the rear variation.
