Rear Pull up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Brachioradialis, Teres Major, Pectoralis Major Sternal Head, Trapezius Middle Fibers
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Pull up (back focused)
Visualised Target Muscle Groups
Front
Back
How to: Rear Pull up
- Grab the bar with an overhand grip, slightly wider than shoulder-width.
- Hang from the bar with arms fully extended.
- Pull your body up until your chin is above the bar, squeezing your shoulder blades together at the top.
- Hold briefly, then lower yourself back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not engaging the core, leading to swinging.
- Using momentum instead of controlled movement.
- Not going through the full range of motion.
Modifications
- Use a resistance band for assistance.
- Perform negative pull-ups to build strength.
Tips
- Keep core engaged throughout the movement.
- Avoid swinging your body to gain momentum.
- Lower yourself slowly for better muscle engagement.
Rear Pull up Alternatives
Tags
back
pull up
strength
upper body
lat
muscle building
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