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Behind-the-Neck Pull-Up

Also: rear pull up, rocky pull-up pulldown, wide grip rear pull-up

Main
Lats
Secondary
BicepsForearms
Equipment
Body weightPull-up bar
Level
Advanced
Movement
Vertical pull

How to do it

  1. Grab the pull up bar with an overhand grip, slightly wider than shoulder width apart.
  2. Hang from the bar with your arms fully extended and your body straight.
  3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
  4. Continue pulling until your chin is above the bar.
  5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. Repeat for the desired number of repetitions.

Same movement

See back
Archer Pull-UpLats · Body weight, Pull-up barBand-Assisted Pull-UpLats · Band, Pull-up barBand PulldownLats · Band

Log it in Minthra

Log every set of Behind-the-Neck Pull-Up and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım