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Wide-Grip Rear Pull-Up

Performed with a wide grip to increase the range of motion, this variation primarily targets your Lats, with support from Biceps, Middle Back, Shoulders. It requires bodyweight and is best suited to intermediate lifters.

Intermediate level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Lats Secondary muscles: Biceps, Middle Back, Shoulders

How to perform Wide-Grip Rear Pull-Up

  1. Step 1. Grab the pull-up bar with the palms facing forward using a wide grip.
  2. Step 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. Step 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. Step 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. Step 5. Repeat this motion for the prescribed amount of repetitions.

Frequently asked questions

Which specific muscles does the wide-grip rear pull-up target?

This variation emphasizes the upper latissimus dorsi, rhomboids, and rear deltoids. By pulling behind the neck, you increase the demand on the scapular retractors and upper back musculature.

What is a common form mistake to avoid during this movement?

Avoid excessively rounding the cervical spine or jutting the chin forward to clear the bar. Maintain a neutral neck and only pull as high as your shoulder mobility comfortably allows.

How should I program this exercise for strength and hypertrophy?

Perform 3 to 4 sets of 6 to 10 controlled repetitions. Focus on the mind-muscle connection and a slow eccentric phase rather than high-volume explosive reps.

What is an effective progression for beginners who cannot do a full rep?

Utilize eccentric-only repetitions by jumping to the top position and lowering yourself slowly. Alternatively, use a resistance band to assist with the vertical pull until you build sufficient baseline strength.

How wide should my grip be for optimal back engagement?

Position your hands approximately 6 to 10 inches wider than shoulder-width on each side. A grip that is too wide can excessively limit the range of motion and place undue stress on the shoulder capsules.

Sample sets & reps for Wide-Grip Rear Pull-Up

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lats exercises

  • Band Assisted Pull-Up — band
  • Bent-Arm Barbell Pullover — barbell
  • Cable Incline Pushdown — cable
  • Catch and Overhead Throw — ball
  • Chair Lower Back Stretch — stretch

See all Lats exercises →

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