Wide Grip Rear Pull Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Pectoralis Major Sternal Head, Trapezius Lower Fibers, Biceps Brachii, Teres Major
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Rear Pull Up, Wide Pull Up
Visualised Target Muscle Groups
Front
Back
How to: Wide Grip Rear Pull Up
- Hang from the pull-up bar with a wide grip.
- Pull your body up until your chin goes above the bar.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not pulling all the way up to the bar.
- Allowing excessive swinging or momentum.
- Using an improper grip width.
Modifications
- Use an assisted pull-up machine to reduce your body weight.
- Perform the exercise with an elastic band for support.
Tips
- Ensure you keep your shoulders down and back during the pull.
- Engage your core to maintain a stable body position.
- Control your descent to avoid injury.
Wide Grip Rear Pull Up Alternatives
Tags
pull up
back
strength
latissimus dorsi
bodyweight
upper body
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