Wide grip rear pull-up
The wide grip rear pull-up is a bodyweight exercise targeting the latissimus dorsi. It involves pulling the body up to a bar with a wide grip, bringing the back of the neck to the bar. This exercise emphasizes the upper back and lats, while also engaging the biceps and forearms.
At a glance
- Area
- Back
- Main muscle
- Lats
- Equipment
- Body weight
- Level
- Advanced
Form tips
- Engage your core to stabilize your body.
- Avoid swinging or using momentum.
- Keep your elbows pointed out to the sides.
- Pull your shoulder blades down and together as you lift.
- Lower yourself in a controlled manner.
What to watch out for
- Shoulder impingement
- Rotator cuff injuries
- Severe neck issues
- Limited shoulder mobility
Also known as
Trazioni alla sbarra con presa larga dietro, Wide Grip Behind-the-Neck Pull-Up, Wide Grip Rear Chin-Up