Exercise guide
Wide-Grip Rear Pull-Up
The Wide-Grip Rear Pull-Up attempts to bring the back of the neck toward a wide pull-up bar. The lats provide the primary effort, while the biceps, middle back, and shoulders assist with the pull.
Training context
Who May Find the Wide-Grip Rear Pull-Up Appropriate
This variation requires considerable shoulder mobility and encourages the head to move forward around the bar. For most lifters, a standard pull-up to the front of the body provides a more practical and comfortable option.
If performed, the movement should remain pain-free and controlled with no forced contact between the neck and bar. Stop before the shoulders or neck must compensate for more height.
Technique overview
Do not force the neck toward the bar
Take a secure wide grip and begin from a controlled hang. Pull only through a range where the shoulders remain comfortable and the neck can stay neutral. Do not push the head forward or attempt to touch the bar behind the neck. Lower under control and use a standard front pull-up if the position cannot be maintained naturally.
Treat this as an overview and use a range, pace, and setup you can control.