How to do the Wide Grip Rear Pull Up
BackBack & LatsBodyweightIntermediate
The wide grip rear pull up is one of the most demanding bodyweight movements for building a thick, wide back that commands attention. Master it and you forge real pulling strength that transfers to every vertical movement you will ever train.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Set your hands wider than shoulder width on the bar with an overhand grip and let your body hang fully at the starting position.
- Initiate the pull by depressing and retracting your shoulder blades before your arms do any work.
- Drive your elbows down and back, pulling until the bar touches the back of your neck or upper traps.
- Lower yourself under full control back to a dead hang, resisting gravity the entire way down.
Common mistakes
- Using arm strength to initiate the pull instead of the lats, which shifts the load off your back and limits development, so focus on leading every rep with your elbows and shoulder blades.
- Allowing the neck to jut forward at the top, which creates unnecessary cervical strain, so keep your chin tucked and let the bar meet your upper traps naturally.
- Cutting the range of motion short by not reaching a full dead hang at the bottom, which reduces lat stretch and muscle recruitment, so pause briefly at the bottom of each rep and feel the full extension.
Pro tip — Actively think about pushing the bar apart with your hands throughout the movement, this external rotation cue creates lat tension before you even begin pulling and dramatically increases muscle engagement across the entire set.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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