Wide-Grip Rear Pull-Up Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Wide-grip rear pull-up focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Grab the pull-up bar with the palms facing forward using a wide grip.
- 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.
- 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.
- 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.
- Repeat this motion for the prescribed amount of repetitions.
Exercise FAQ
What’s the safest way to progress over time?
Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps.
What should I focus on to keep good form?
Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps.
Does grip or stance matter?
Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement. Think of it as pulling done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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