Wide Grip Rear Pull Up
Wide Grip Rear Pull Up Exercise Description
The Wide-Grip Rear Pull-Up is a vertical pulling bodyweight exercise performed with an overhand grip held slightly wider than shoulder width. It primarily targets the latissimus dorsi and teres major through shoulder adduction, with key assistance from the middle and lower trapezius and rhomboids for scapular retraction and depression; the biceps and brachialis assist at the elbow. A wider grip shortens the pulling range and emphasizes the back over the arms, provided the shoulders stay centered and the ribs remain controlled. For most lifters, pull to the front of the bar (chin or upper chest) rather than behind the neck to maintain a neutral neck and avoid extreme shoulder external rotation. This variation suits athletes who can hang comfortably from a bar and control their body without swinging, focusing on smooth, full-range repetitions and precise scapular control.
- Muscle Groups: Back, Lats
- Target Muscles: Latissimus Dorsi, Teres Major
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Infraspinatus, Multifidus, Rectus Abdominis, Subscapularis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors, Shoulder External Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Wide Grip Rear Pull Up Exercise
‘- Grip the bar overhand, slightly wider than shoulder width; wrap thumbs around the bar.
– Hang with arms straight. Brace lightly, ribs down, glutes engaged; keep a quiet lower body (ankles crossed or knees softly bent if needed).
– Set your shoulders: depress and lightly retract the scapulae to “unshrug” before initiating the pull.
– Drive elbows down and slightly toward your sides as the chest follows the bar; keep the neck neutral—do not crane the chin.
– Pull to the front of the bar until chin clears or upper chest approaches the bar, maintaining a stable torso.
– Pause briefly at the top without jutting the head forward.
– Lower under control to full elbow extension, allowing the scapulae to upwardly rotate and protract naturally at the bottom.
– Maintain steady breathing; avoid valsalva unless trained and appropriate for you.
– Avoid excessive arching, flared ribs, kipping/swinging, shrugging at the top, and gripping so wide that the forearms cannot stay near vertical in the bottom position.
Wide Grip Rear Pull Up Tips
‘- Grip the bar overhand, slightly wider than shoulder width, with thumbs wrapped around the bar.
– Choose a grip width that lets your forearms stay near vertical at the bottom.
– Hang with arms straight while keeping ribs down, glutes engaged, and the lower body quiet.
– Depress and lightly retract your shoulder blades before you start pulling to “unshrug.”
– Drive your elbows down and slightly toward your sides as your chest follows the bar.
– Keep your neck neutral throughout; avoid craning the chin or jutting the head forward.
– Pull to the front of the bar until your chin clears or upper chest approaches, keeping the torso stable.
– Pause briefly at the top before lowering.
– Lower under control to full elbow extension, letting your shoulder blades upwardly rotate and protract naturally.
– Avoid excessive arching, flared ribs, shrugging at the top, or kipping/swinging.
Wide Grip Rear Pull Up Beginner Introduction
The Wide-Grip Rear Pull-Up is a bodyweight pulling movement where the body hangs from a bar with a broad overhand grip and is lifted toward the bar. Because the hands are set a bit wider than shoulder distance, the motion places strong emphasis on the lats and the rest of the upper back, with the arms—especially the biceps—helping at the elbow. Rather than pulling behind the head, the path typically brings the front of the body up so the chin or upper chest nears the bar, which supports a more natural neck position.
This variation highlights deliberate control of the shoulder blades as they sink down and slightly back during the pull, then glide upward and forward again at the bottom. A steady trunk and quiet lower body characterize well-executed reps, with movement driven mostly from the back rather than from swinging or kicking. The exercise suits people who already feel comfortable hanging from a bar and who can move through a smooth, complete range of motion while managing breathing and body position.