Wide-Grip Rear Pull-Up
How to do the Wide-Grip Rear Pull-Up
- 1
Grab the pull-up bar with the palms facing forward using a wide grip.
- 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
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
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
Repeat this motion for the prescribed amount of repetitions.
How to program the Wide-Grip Rear Pull-Up
Sets and reps
As a compound movement, the Wide-Grip Rear Pull-Up responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Wide-Grip Rear Pull-Up is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Wide-Grip Rear Pull-Up work?
The Wide-Grip Rear Pull-Up primarily targets the Lats. It also recruits the Biceps, Middle Back, Shoulders as supporting muscles.
What equipment do I need for the Wide-Grip Rear Pull-Up?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Wide-Grip Rear Pull-Up should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
