Wide-Grip Rear Pull-Up
Expert Advice
Lead with your chest and pull your shoulder blades down and back to fully engage the targeted muscles.
How-to-do Steps
- Grasp the pull-up bar with a wide grip, hands facing away from you.
- Hang from the bar with your arms fully extended.
- Pull yourself up until your chest almost touches the bar, keeping your body straight.
- Pause at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Wide-Grip Rear Pull-Up primarily targets the Lats, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Secondary
Biceps20%
Chest20%
Shoulders15%
Traps10%
Forearms5%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Wide-Grip Rear Pull-Up work?
Wide-Grip Rear Pull-Up primarily targets the Lats. Secondary muscles involved include Biceps, Chest, Shoulders, Traps, Forearms. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Wide-Grip Rear Pull-Up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Wide-Grip Rear Pull-Up suitable for beginners?
Wide-Grip Rear Pull-Up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
