Wide-Grip Rear Pull-Up
The behind-the-neck pull-up with the hands well outside the shoulders; the widest and most demanding position for the shoulders among the pull-ups.
How to do it
Setup
Hang from the bar with an overhand grip well wider than the shoulders, head tipped slightly forward.
Steps
- Pull up so the bar passes behind the head.
- Stop with the bar at the base of the neck, elbows pointing down.
- Lower to a full hang with control.
Common mistakes
Grip so wide the range disappears: wide, not crucified. Pulling the bar lower than the base of the neck: stop there. Doing it with tight or painful shoulders: switch to the wide-grip pull-up to the chest.
Breathing
Exhale on the pull, inhale lowering.
