Wide Grip Rear Pull Up

What is Wide-Grip Rear Pull-Up? Wide-grip rear pull-up is a challenging bodyweight exercise that primarily targets the upper back muscles, including the latissimus dorsi, rhomboids, and rear deltoids. This exercise involves pulling your body up towards the bar with a wide grip while focusing on engaging the back muscles to perform the movement effectively.

Tutorial

1. Start by grabbing the pull-up bar with an overhand grip that is wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended, ensuring your body is straight.
3. Engage your core and pull yourself up towards the bar by driving your elbows down and back.
4. Focus on squeezing your shoulder blades together at the top of the movement.
5. Slowly lower yourself back to the starting position with control.
6. Repeat for the desired number of reps.

Common Mistakes

• Using momentum to swing the body up instead of using the back muscles.

• Allowing the shoulders to hunch forward instead of keeping them pulled back. - Not fully extending the arms at the bottom of the movement.

• Dropping the body too quickly instead of controlling the descent.

Tips for Better Results

• Focus on engaging the back muscles throughout the entire movement.

• Squeeze your shoulder blades together at the top of the pull-up to maximize muscle activation. - Keep your core tight to maintain stability and prevent swinging.

• Control both the upward and downward phases of the exercise to maximize muscle engagement.

Muscles Worked

• Latissimus dorsi (lats) - Rhomboids - Rear deltoids - Biceps - Forearms