Wide Grip Rear Pull Up

Description

How to Do Wide Grip Rear Pull Up

1. 1
   Setup

   Stand under a pull-up bar and grasp it with a wide, pronated (palms facing away) grip, about 1.5 times shoulder-width apart.

2. 2
   Setup

   Hang freely with your arms fully extended, shoulders depressed, and a slight arch in your lower back, engaging your core.

3. 3

   Initiate the pull by driving your elbows down and back, leaning your torso back slightly as you pull your upper chest towards the bar.

4. 4

   Continue pulling until your upper chest or clavicle makes contact with the bar, squeezing your shoulder blades together at the peak contraction.

5. 5

   Slowly and with control, lower your body back to the starting dead hang position, fully extending your arms and feeling a stretch in your lats.

Tips

• Focus on scapular depression and retraction: Before initiating the pull, actively depress and retract your shoulder blades to properly engage your lats and prevent shrugging.
• Maintain a slight lean: Leaning back slightly during the pull helps to better align the lats for optimal contraction, emphasizing the "rear" aspect of the pull-up.
• Control the eccentric phase: Don't just drop down; slowly lower your body over 2-3 seconds to maximize time under tension and build greater strength and muscle mass.
• Breathe effectively: Exhale forcefully as you pull up and inhale slowly as you lower down, using your breath to assist with core stability and power.

Common Mistakes

• ×Not achieving a full range of motion limits muscle activation; ensure you fully extend your arms at the bottom and pull until your upper chest touches the bar.
• ×Using momentum or swinging to get up reduces the target muscle's work; focus on a strict, controlled pull by engaging your back muscles throughout the movement.
• ×Shrugging your shoulders towards your ears instead of depressing them can lead to neck strain; actively pull your shoulder blades down and back as you ascend.