Movement overview

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.

Step-by-step cues

1. Stand under a pull-up bar and reach up to grasp it with an overhand grip, hands placed wider than shoulder-width apart.
2. Engage your core and retract your shoulder blades to stabilize your upper body.
3. Begin the movement by pulling your chest towards the bar, leading with your elbows and keeping them pointed outwards.
4. Continue pulling until your chin is above the bar, ensuring your back muscles are fully engaged.
5. Pause briefly at the top of the movement, then slowly lower yourself back to the starting position with control.
6. Repeat for the desired number of repetitions.

Technical 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.