Rear Pull-Up
Challenge your back and arms! The Rear Pull-Up builds serious upper body strength. A great exercise to add to your routine.
The Rear Pull-Up is a compound exercise that mainly works the back and chest, with help from the traps and biceps. You'll need: pull up bar.
Required Equipment
Rear Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Biceps (biceps brachii)
Rear Pull-Up Variations and Alternatives
How to do the Rear Pull-Up
Rear Pull-Up
Positioning:
Stand in front of the pull-up bar and reach up to grab it with both hands. Your palms should face away from you (overhand grip).
Your hands should be slightly wider than shoulder-width apart.
Jump up or use a stool to get into position if you can't reach the bar from a standing position.
Hang from the bar with your arms fully extended, feet off the ground. Your body should be straight, and your head facing forward.
Movement:
Begin the pull-up by engaging your back and shoulder muscles.
Pull your body upward by bending your elbows and driving your elbows down towards your sides.
Focus on squeezing your shoulder blades together as you rise.
Pull until your chin is above the bar or as high as you can comfortably go, keeping your chest steady and not swinging your body.
Hold for a moment at the top of the movement.
Lower yourself back down to the starting position in a controlled manner, fully extending your arms again.
Repeat the movement for the desired number of repetitions.
Tips for Beginners:
If you struggle to pull yourself up, you can use resistance bands for assistance or perform negative pull-ups by starting at the top and slowly lowering yourself.
Ensure to keep your core engaged throughout the movement to maintain stability.
Breathe out as you pull yourself up and inhale while lowering down.
Rear Pull-Up FAQs
What muscles does the Rear Pull-Up work?
The Rear Pull-Up mainly works the back and chest, with help from the traps and biceps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Rear Pull-Up?
Pull up bar.
Is the Rear Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Rear Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Rear Pull-Up variations and alternatives?
Similar exercises include the Bench Pull-Up, Elbow Double-Knee Pull-Up, Lever Hanging Front Raise and Pull-Up.
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