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Rear Pull Up - Instructions, Variations & Alternatives

Muscles involved

  • Lats
  • Biceps
  • Rhomboids
  • Deltoids
  • Trapezes
  • Forearms

Also known as

  • Behind Head Pull-Up

How to perform

Rear Pull Up - Starting position

Rear Pull Up - Starting position

Rear Pull Up - Muscle Under Tension

Rear Pull Up - Muscle Under Tension

  1. Set up & Starting position (hanging)
    Grasp the bar with an overhand grip using a wide grip and hang arms fully extended, legs off the floor. Keep your back straight, lean your torso and head forward so that the bar is directly over the back of your neck.

  2. Concentric phase
    Pull your torso up by dragging shoulders and upper arms down and back while slightly leaning your head forward until the bar is near the back of your neck.

  3. Isometric hold (optional) - Pause for a second in the upper position, elbows at about 90 degree angle, shoulder blades back and down.

  4. Eccentric phase
    Slowly lower your body back just short of fully extending your arms. Repeat.

Exercise Alternatives