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All exercises

Wide grip rear pull-up

Advanced

Wide grip rear pull-up is a compound bodyweight exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Grab the pull-up bar with a wide overhand grip, hands slightly wider than shoulder-width apart.
  2. 2Hang from the bar with your arms fully extended and your body straight.
  3. 3Engage your back muscles and pull your body up towards the bar, leading with your chest.
  4. 4Continue pulling until your chin is above the bar.
  5. 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Weighted pull-upWeight plate
  • Weighted one hand pull upWeight plate
  • Wide grip pull-upBodyweight
  • Rear pull-upBodyweight
  • Pull up (neutral grip)Bodyweight
  • Reverse grip pull-upBodyweight

Easier variations

  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Pull up (neutral grip)Bodyweight

Harder variations

  • Weighted pull-upWeight plate
  • Weighted one hand pull upWeight plate
  • Weighted close grip chin-up on dip cageWeight plate
Logged today · 2 min restWide grip rear pull-up

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