Wide Grip Rear Pull-Up
StrengthPull
Track this exercise in SmartWorkout
Log sets, weights and progress for free, with no workout limits.
Body Part: Back
Description
The Wide Grip Rear Pull Up is a compound upper body exercise targeting the latissimus dorsi, trapezius, and rhomboids. This exercise emphasizes the back muscles while also engaging the biceps and forearms. It is performed using a pull-up bar with a wide overhand grip, pulling the body upwards until the chin clears the bar.
How to Perform
- Stand under a pull-up bar and reach up to grasp it with an overhand grip, hands placed wider than shoulder-width apart.
- Engage your core and retract your shoulder blades to stabilize your upper body.
- Begin the movement by pulling your chest towards the bar, leading with your elbows and keeping them pointed outwards.
- Continue pulling until your chin is above the bar, ensuring your back muscles are fully engaged.
- Pause briefly at the top of the movement, then slowly lower yourself back to the starting position with control.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Focus on squeezing your shoulder blades together at the top of the movement to maximize back engagement.
- Avoid swinging or using momentum; maintain a controlled motion throughout.
- If you struggle with full pull-ups, use resistance bands for assistance or perform negative pull-ups by focusing on the lowering phase.
- Ensure your grip is secure but not overly tight to prevent forearm fatigue.
- Keep your body straight and avoid arching your back during the exercise.
Common Mistakes
- Using momentum to swing the body instead of controlled movement.
- Failing to engage the core, leading to an unstable body position.
- Pulling the bar behind the neck, which can strain the shoulders.
- Allowing the elbows to flare excessively, reducing lat engagement.
- Not fully extending the arms at the bottom of the movement.
- Rounding the shoulders forward, leading to poor posture and engagement.
- Pulling with the arms instead of focusing on the back muscles.
- Using a grip that is too wide, reducing range of motion and control.
- Not retracting the shoulder blades at the start of the pull.
- Failing to maintain a neutral neck position, leading to neck strain.
Recommended Exercises
Explore exercises related to Wide Grip Rear Pull-Up for back training and similar movement patterns.
Choose a workout plan or create your own - for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal - all in SmartWorkout.
Start with a free plan. Keep progressing with SmartWorkout.
- users
- 200k+
- exercises with technique guides
- 1,000+
- workouts on the free plan
- ∞