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Wide Grip Rear Pull-Up

Wide Grip Rear Pull-Up

The Wide Grip Rear Pull-Up is a challenging upper body exercise that primarily targets the muscles of your back, including the latissimus dorsi or "lats". This exercise also engages your biceps, forearm muscles, and shoulders, making it an excellent compound movement for building strength and muscle definition in your upper body. By using a wide grip, you effectively target your back muscles, particularly the outer regions of the lats. This helps create a V-shaped appearance, enhancing your overall upper body aesthetics. Additionally, the Wide Grip Rear Pull-Up encourages good posture by strengthening the muscles involved in shoulder retraction and depression. This exercise can be performed using a pull-up bar or a sturdy horizontal bar at home or at the gym. It is an intermediate-level exercise suitable for individuals with some prior upper body strength and stability. Remember to warm up before attempting this exercise to promote blood flow and prepare your muscles. Incorporating Wide Grip Rear Pull-Ups into your routine can contribute to a well-rounded upper body workout regimen. However, it's important to vary your routine and include other exercises that target different muscle groups for balanced development. Remember to listen to your body and use proper form to avoid injury.


  • Start by grasping a pull-up bar with an overhand grip that is wider than shoulder-width apart.
  • Hang from the bar with your arms fully extended and your body in a straight line.
  • Engage your core and squeeze your shoulder blades together as you pull your chin towards the bar.
  • Pause for a moment at the top of the movement, then slowly lower yourself back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Use proper form and technique to target the intended muscles effectively.
  • Incorporate a full range of motion by lowering yourself down until your arms are fully extended and pulling yourself up until your chin is above the bar.
  • Engage your core muscles throughout the exercise to maintain stability and support.
  • Focus on squeezing your shoulder blades together at the top of the movement to activate the target muscles.
  • Gradually increase the difficulty by adding resistance bands or weights once the exercise becomes easier.
  • Ensure a balanced muscle development by incorporating other pulling exercises into your routine.
  • Allow adequate rest and recovery between sets to allow your muscles to repair and grow.
  • Maintain consistent breathing throughout the exercise by inhaling on the way down and exhaling during the exertion phase.
  • Modify the grip width to target different areas of the back and arms.
  • Progress gradually by increasing the number of repetitions or sets over time.


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