Rear Pull up
Master the challenging Rear Pull-up to build a powerful back, strong biceps, and sculpted shoulders. Elevate your strength and muscle definition.
- Movement
- Compound
- Force
- Pull
- Per set
- 30s
- Rest
- 1 min
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Variations of Rear Pull up
Description
Rear Pull up is an excellent exercise for strengthening the back, arms, and shoulders. The individual pulls themselves up until their chin is above the bar, then lowers themselves back down.
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How to do Rear Pull up
- 01Setup
Stand directly under a pull-up bar and grasp it with an overhand grip, hands slightly wider than shoulder-width apart, palms facing away. Hang freely with arms fully extended, shoulders relaxed but engaged, and a slight arch in your lower back.
- 02Setup
Engage your core and glutes to stabilize your body, ensuring your feet are off the ground and your body forms a straight line from head to heels.
- 03
Initiate the pull by retracting your shoulder blades and driving your elbows down and back, pulling your chest towards the bar. Exhale as you pull.
- 04
Continue pulling until your chin clears the bar or your upper chest touches it, ensuring your shoulder blades are fully depressed and retracted at the top.
- 05
Slowly and with control, lower your body back to the starting position, fully extending your arms while maintaining shoulder engagement. Inhale during the descent.
Tips
- Focus on initiating the movement by squeezing your shoulder blades together and down before bending your elbows to maximize back engagement.
- Maintain a controlled eccentric (lowering) phase, taking at least 2-3 seconds to descend, as this builds significant strength and muscle.
- Imagine pulling the bar down to your chest rather than pulling your body up to the bar to help engage your lats more effectively.
- Keep your legs slightly in front of your body or crossed behind you to prevent swinging and maintain core stability throughout the movement.
Common mistakes
- Using momentum or kipping: Avoid swinging your body or kicking your legs to get up; instead, perform each repetition with strict control, focusing on muscle activation.
- Not achieving full range of motion: Ensure you pull until your chin clears the bar and fully extend your arms at the bottom to maximize muscle recruitment and strength gains.
- Shrugging shoulders at the top: Prevent your shoulders from shrugging up towards your ears at the peak of the pull by actively depressing and retracting your shoulder blades.
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Get Ellim — FreeQuestions
Is Rear Pull up good for beginners?
Rear Pull up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Rear Pull up?
You need Body weight to perform Rear Pull up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Rear Pull up?
Focus on initiating the movement by squeezing your shoulder blades together and down before bending your elbows to maximize back engagement. Maintain a controlled eccentric (lowering) phase, taking at least 2-3 seconds to descend, as this builds significant strength and muscle. Imagine pulling the bar down to your chest rather than pulling your body up to the bar to help engage your lats more effectively. Keep your legs slightly in front of your body or crossed behind you to prevent swinging and maintain core stability throughout the movement.
What are common mistakes when doing Rear Pull up?
Using momentum or kipping: Avoid swinging your body or kicking your legs to get up; instead, perform each repetition with strict control, focusing on muscle activation. Not achieving full range of motion: Ensure you pull until your chin clears the bar and fully extend your arms at the bottom to maximize muscle recruitment and strength gains. Shrugging shoulders at the top: Prevent your shoulders from shrugging up towards your ears at the peak of the pull by actively depressing and retracting your shoulder blades.
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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Free · iPhone only · Available on the App Store