Exercise guide
Wide Grip Rear Pull-Up
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Wide Grip Rear Pull-Up is an advanced upper-body compound movement that shifts the focus toward the upper traps, rhomboids, and posterior deltoids by pulling the bar behind the neck. This variation demands exceptional shoulder mobility and provides a unique stimulus for back width and thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Grip the pull-up bar with an overhand (pronated) grip, roughly 6-10 inches wider than shoulder-width on each side.
- Hang with arms fully extended, legs crossed or straight, and tilt your head slightly forward to clear the bar.
- Depress your scapula by pulling your shoulder blades down away from your ears to engage the lats.
How to do it
- Exhale and pull your body upward, driving your elbows down and back while keeping your head tucked forward.
- Pull until the bar is level with the base of your neck or upper traps, focusing on the squeeze in your upper back.
- Inhale as you lower yourself back to a full dead hang under control, following a 3-second eccentric tempo.
Form checklist
- Keep the head tilted forward throughout the movement to avoid hitting the bar with your skull.
- Maintain a wide grip to maximize recruitment of the upper back and rear deltoids.
- Avoid using momentum or 'kipping' to reach the top; keep the movement strict.
- Ensure a full range of motion by reaching a complete dead hang at the bottom of every rep.
Pro tips
- Think about 'breaking the bar' by pulling your hands outward as you ascend to increase rear deltoid and trap activation.
- Focus on the mind-muscle connection in the rhomboids and middle traps rather than just pulling with the biceps.
- If shoulder discomfort occurs, slightly narrow the grip or revert to a standard front pull-up.
Make it harder
- Add external resistance using a weighted vest or a dip belt with plates.
- Perform '1.5 reps' by pulling to the top, lowering halfway, pulling back to the top, and then fully lowering to the start.
Frequently asked
- What muscles does the wide grip rear pull-up work?
- The wide grip rear pull-up primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the wide grip rear pull-up?
- The wide grip rear pull-up uses pull up bar.
- Is the wide grip rear pull-up good for beginners?
- The wide grip rear pull-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.