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Wide Grip Rear Pull Up

Wide Grip Rear Pull Up

The Wide Grip Rear Pull Up is a fantastic upper body exercise that primarily targets the muscles of your back, specifically the latissimus dorsi or "lats." This exercise is a variation of the traditional pull-up, and it adds an extra challenge by engaging your rear deltoids and the muscles in your upper back even more. By using a wider grip on the pull-up bar, you will activate your lats to a greater extent compared to a narrower grip, which mainly targets your biceps. The wide grip also helps to improve overall upper body strength and stability. During the Wide Grip Rear Pull Up, it is essential to maintain proper form to avoid injury and maximize the effectiveness of the exercise. Engage your core muscles and keep a straight spine throughout the movement. As you pull yourself up, focus on squeezing your shoulder blades together to fully engage your back muscles. To make this exercise even more challenging and effective, you can add variations such as pause at the top, slow descent, or even use a weighted vest. Always start with a comfortable level of intensity and gradually increase the difficulty as you become stronger and more comfortable. Incorporating the Wide Grip Rear Pull Up into your workout routine can help you build a strong, well-rounded upper body while also providing many functional benefits, such as better posture and improved pulling strength. Remember to vary your grip width and include a variety of exercises to ensure balanced muscle development.


  • Start by placing a pull-up bar at a height that allows you to fully extend your arms when hanging from it.
  • Stand facing the pull-up bar and grasp it with a wide grip, wider than shoulder-width apart.
  • Hang from the bar with your arms fully extended and your palms facing away from you.
  • Engage your back muscles and pull yourself up until your chin reaches or goes above the level of the bar.
  • Pause briefly at the top of the movement, squeezing your shoulder blades together.
  • Slowly lower yourself back down to the starting position with control and repeat for the desired number of repetitions.
  • Remember to keep your core engaged and maintain proper form throughout the exercise.
  • Adjust the intensity of the exercise by using a resistance band for assistance or adding extra weight if you find it too easy.

Tips & Tricks

  • Gradually increase the intensity by adding more repetitions or sets.
  • Focus on maintaining proper form and technique throughout the exercise.
  • Engage your core muscles to provide stability during the movement.
  • Vary your grip width to target different muscle groups and prevent overuse injuries.
  • Include a combination of pull-ups and other pulling exercises to target your back muscles from different angles.
  • Incorporate eccentric training by slowing down the lowering phase of the movement to build strength and muscle control.
  • Utilize assistance bands or a partner to gradually increase resistance and challenge your muscles.
  • Ensure proper warm-up and cooldown to reduce the risk of injury and promote recovery.
  • Include supplementary exercises to strengthen the muscles involved in wide grip rear pull-ups, such as lat pulldowns and inverted rows.
  • Stay consistent with your training and gradually progress over time to see improvements.

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