Wide-Grip Rear Pull-Up

a.k.a. Pullup, Pull Up

Differentiation: Mechanics

This variation of a Chin-Up is unique. Here is how: your hands are placed wider apart. Using this hand position puts more focus on your lats. You also pull your head up until the bar touches the back of your neck. This is why it is called a Rear Pull-Up. This movement increases the work done by your rhomboids.

Starting Position

To get into starting position, do this...

1) Locate a pull-up bar.

2) Stand under the pull-up bar so it is more than an arms-length over your head.

3) Jump up and grab the pull-up bar.

4) Grasp the pull-up bar - with your palms facing away from you.

5) Your grip should be near the outer handles of the pull-up bar

6) Both arms should be extended.

7) The pull-up bar should be straight over your neck.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Contract your lats and exhale as you pull upward...

3) Lean forward while pulling up and push your arms down and backward.

4) ...until the bar is close to the back of your neck.

5) Hold this position and squeeze the back muscles and hold for a count of one second.

6) Then, inhale as you slowly lower your body back down to the starting position, with your arms extended and where your lats are stretched.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

You do not need to touch your neck with the bar.

Only your arms should move.

Your torso should not swing when pulling up.

Keep your elbows close to the sides of your body and do not allow them to bow outward.

Gear Advice

For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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Tip

Focus on your hands as hooks and focus on the back muscles doing the work.

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