Wide-Grip Rear Pull-Up

Expert Advice

Lead with your chest and pull your shoulder blades down and back to fully engage the targeted muscles.

Grasp the pull-up bar with a wide grip, hands facing away from you.
Hang from the bar with your arms fully extended.
Pull yourself up until your chest almost touches the bar, keeping your body straight.
Pause at the top, then slowly lower yourself back to the starting position.
Repeat for the desired number of repetitions.

Primary

Lats30%

Secondary

Biceps20%

Chest20%

Shoulders15%

Traps10%

Forearms5%

Equipment

Special Bar

Exercise Type

Strength