Wide Grip Rear Pull-Up
Step by step
How to perform
- Pull your body up by squeezing your shoulder blades together, driving your elbows towards the ground, and keeping your chest up.
- Continue to pull your body up until your chin is above the bar, ensuring that you are using your back muscles and not just your arms.
- Hold this position for a second, focusing on the contraction in your back muscles.
- Slowly lower your body back down to the starting position, fully extending your arms and allowing your shoulder blades to spread apart.
Overview
About this exercise
The Wide Grip Rear Pull-Up is a challenging upper body exercise that primarily targets your back muscles, specifically the latissimus dorsi, while also engaging your shoulders and arms. This workout is ideal for intermediate to advanced fitness enthusiasts looking to increase strength, improve muscle definition, and enhance overall upper body performance. Incorporating this exercise into your routine can help improve your pull-up technique, promote better posture, and contribute to a well-rounded, balanced physique.
Coaching cues
Form tips
To get the most out of the exercise, use a full range of motion. Start from a full hang with arms completely extended, and pull yourself up until your chest touches or comes close to the bar. Avoid the common mistake of only partially extending the arms at the bottom or not pulling up high enough.
Avoid using momentum or swinging your body to pull yourself up. This not only reduces the effectiveness of the exercise but can also lead to injuries. Instead, focus on engaging your back muscles and pulling up in a controlled and steady manner.
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