Rear Pull up

Description

How to Do Rear Pull up

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.