Wide-Grip Rear Pull-Up
How to do the Wide-Grip Rear Pull-Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Mid Back, Shoulders
Body Only
How to do the Wide-Grip Rear Pull-Up
- 1
Grab the pull-up bar with the palms facing forward using a wide grip.
- 2
As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
- 3
Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- 4
After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
- 5
Repeat this motion for the prescribed amount of repetitions.
Log it, see it on your body.
Every Wide-Grip Rear Pull-Up set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lats exercises
Wide-Grip Rear Pull-Up: common questions
What muscles does the Wide-Grip Rear Pull-Up work?
The Wide-Grip Rear Pull-Up primarily works the Lats. It also recruits the Biceps, Mid Back and Shoulders as supporting muscles.
Is the Wide-Grip Rear Pull-Up suitable for beginners?
The Wide-Grip Rear Pull-Up is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Wide-Grip Rear Pull-Up?
None. The Wide-Grip Rear Pull-Up is a bodyweight exercise, so you can do it without any equipment.
Is the Wide-Grip Rear Pull-Up a compound or isolation exercise?
The Wide-Grip Rear Pull-Up is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Wide-Grip Rear Pull-Up with correct form?
Grab the pull-up bar with the palms facing forward using a wide grip. Follow the full step-by-step above for the complete movement.
Log your Wide-Grip Rear Pull-Up sets, free.
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