Start free

Wide-Grip Rear Pull-Up

A intermediate strength exercise for the lats, done with just your bodyweight.

Wide-Grip Rear Pull-Up: starting positionWide-Grip Rear Pull-Up: finishing position
Main muscles
Lats
Also works
Biceps, Upper back and Shoulders
Equipment
Bodyweight
Level
Intermediate
Type
Compound
Movement
Pull

How to do the Wide-Grip Rear Pull-Up

  1. Grab the pull-up bar with the palms facing forward using a wide grip.
  2. 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.
  3. 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.
  4. 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.
  5. Repeat this motion for the prescribed amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Wide-Grip Rear Pull-Up

Questions

What muscles does the Wide-Grip Rear Pull-Up work?

Mainly the lats, with the biceps, upper back and shoulders helping.

Is the Wide-Grip Rear Pull-Up good for beginners?

It's rated intermediate. Beginners can build up to it with Chin-Up first.

What can I do instead of the Wide-Grip Rear Pull-Up?

Good alternatives that train the lats: Chin-Up, Pullups, V-Bar Pullup or Bent-Arm Barbell Pullover.

How many sets and reps of the Wide-Grip Rear Pull-Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).