Wide Grip Rear Pull-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Wide Grip Rear Pull-Up is a bodyweight exercise that primarily targets the lats while also engaging the biceps as secondary muscles. Performed by gripping a pull-up bar with a wide overhand grip and pulling the body upward until the chin passes above the bar, this exercise emphasizes upper-body strength and back development. Maintaining a straight body and engaging the core throughout the movement ensures proper form and maximizes lat activation. As a compound, bilateral pulling exercise, it recruits multiple muscle groups in the upper back, arms, and shoulders, making it an effective choice for building overall pulling strength and improving posture.
How to Perform
Position yourself under a pull-up bar and reach up to grip it with a wide overhand hold, slightly wider than shoulder width. Let your body hang freely with arms fully extended and shoulders relaxed.
Brace your core and tighten your abdominal muscles to keep your torso aligned. Begin the upward movement by engaging your lats and upper back, making sure your arms assist but do not dominate the pull.
Pull your body upward in a controlled motion until your chin rises above the bar and your chest moves toward the bar. Focus on squeezing your shoulder blades together at the top for maximum back engagement.
Lower your body slowly and deliberately back to the starting hanging position, keeping your body straight and avoiding swinging or jerking motions. Maintain tension in your core throughout.
Repeat the movement for your intended number of repetitions, emphasizing smooth, steady motions rather than speed, and keeping your back muscles as the primary drivers of the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows angled outward rather than tucked in close to your torso, which helps activate the upper back muscles more efficiently.
Maintain constant engagement of your back throughout the movement to ensure the lats and surrounding muscles are doing the majority of the work.
Perform the exercise with control, avoiding any swinging, jerking, or relying on momentum, as these reduce the exercise’s effectiveness.
If lifting your full body weight is too challenging, consider using a resistance band for support or practicing slow, controlled negative pull-ups by lowering yourself gradually from the top position.
How Not to Perform
Do not let your body swing or use momentum to lift yourself, as this shifts the work away from the lats and increases injury risk.
Avoid tucking your elbows too close to your body; this reduces upper-back engagement and shifts more load to the arms.
Do not shrug or raise your shoulders toward your ears during the pull, as this can strain the neck and traps instead of targeting the lats.
Avoid arching your lower back excessively or letting your torso sag, which compromises core stability and reduces exercise effectiveness.
Do not jerk or drop yourself quickly during the lowering phase; uncontrolled descent can lead to shoulder or elbow injuries and wastes energy.
Avoid gripping the bar too narrowly or too loosely, as improper grip width decreases back activation and increases risk to your wrists and forearms.
Do not rush the repetitions; moving too fast reduces tension on the lats and shifts the focus to momentum rather than controlled strength.
Avoid neglecting core engagement; a weak or relaxed core leads to body swinging and reduces the effectiveness of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
