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Wide-Grip Rear Pull-Up

AdvancedStrengthTier T3

Hang from a bar on a wide overhand grip with your torso and head brought forward. Pull your torso up by drawing your shoulders and upper arms down and back until the bar is near the back of your neck. Lower under control.

Targets: Shoulder
Muscles: Latissimus Dorsi

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

pull_up_bar

Home Options

  • pull-up bar

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • Bring the torso and head forward so an imaginary line runs from the bar to the back of the neck.
  1. He holds the start: hanging free in a straight-arm dead hang on a wide overhand grip, his torso and head inclined forward under the bar so the bar-to-neck line is set.

    Step 1 of 5

    Hang from the bar on a wide overhand grip with the torso and head brought forward, an imaginary line running from the bar to the back of your neck.

  2. He is mid-pull: torso rising toward the bar on the forward-leaning line, elbows driving down and back, head still forward, his body hanging free.

    Step 2 of 5

    Pull your torso up toward the bar by drawing the shoulders and upper arms down and back, exhaling as you pull.

  3. He reaches the top: the bar close behind his neck, his head leaned slightly forward clear of the bar path, elbows fully drawn down and back, chest toward the bar line.

    Step 3 of 5

    Pull until the bar is near the back of your neck, leaning your head slightly forward.

  4. He lowers under control: torso descending back along the forward line toward the extended-arm hang, hands still wide, head still forward - the mid-lower on the inhale.

    Step 4 of 5

    Lower back to the forward-leaning hang under control as you breathe in.

  5. He holds the start: hanging free in a straight-arm dead hang on a wide overhand grip, his torso and head inclined forward under the bar so the bar-to-neck line is set.

    Step 5 of 5

    Hang from the bar on a wide overhand grip with the torso and head brought forward, an imaginary line running from the bar to the back of your neck.

Breathing

  • Exhale as you pull your torso up until the bar is near the back of your neck and breathe in as you lower back.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Lead the pull with the elbows, initiate with scapular retraction and avoid excessive momentum or a swinging torso. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.