Rear Pull-Up
The pull-up brought up behind the head, the bar ending at the base of the neck; it asks for free shoulders, and the pull to the front is the safer default.
How to do it
Setup
Hang from the bar with an overhand grip a little wider than the shoulders, head tipped slightly forward.
Steps
- Pull up so the head passes in front of the bar and the bar ends behind the neck.
- Stop with the bar at the base of the neck; never pull lower.
- Lower to a full hang under control.
Common mistakes
Forcing the bar down to the shoulders: the base of the neck is the end. Jutting the head forward to clear the bar: tip it slightly and keep it still. Pain or pinching at the front of the shoulder: pull to the chest instead.
Breathing
Exhale on the pull, inhale lowering.
