Wide-Grip Rear Pull-Upps is an exercise in calisthenics that targets the lats, but to a lesser extent will also target the shoulders, biceps, and middle back.
The only rear pull-up that has wide-grip equipment you’ll require is the A chin-up bar. There are many options for rear pull-ups with wide grips that you could test out. They might require different kinds of rear pull-up equipment with a wide grip or might not require any equipment at all.
The correct wide-grip rear pull-up technique is simple thanks to the step-by-step instructions for wide-grip rear pull-ups along with wide-grip pull-up tips for the rear as well as the instructional wide-grip rear pull-up tutorial video that is at this site. Wide-grip rear pull-ups are an exercise suitable for people with an advanced level of fitness and expertise.
The wide-grip pull-up can be described as an upper-body strength workout that targets your back shoulders, chest, and arms. It will also give your core muscles excellent exercise.
Incorporating wide-grip pull-ups into your fitness routine will improve your strength in other exercises, like the shoulder pulldown and lat press.
Instructions for Wide-Grip Rear Pull-Up
- Pull up the bar using the palms facing forward with an open grip.
- When you’ve got both arms out in front of you, holding the bar move your torso forward and your head to the point that you have an imaginary line running from the pull-up bar up to your neck’s back. This is the starting point.
- Lift your torso until you are near the neck’s back. To do this, pull the upper and lower arms and shoulders back and down while tilting your head inwards. Inhale while performing this section of the move. Tips: Concentrate on squeezing the back muscles when you have reached the full contracted position. The upper body should be stationary while moving across space, and only your arms should be moving. The forearms must not do any additional work other than to hold the bar.
- After about a second in the contracted position, begin to exhale, and then slowly lower your body back to the starting point when the arms have been fully stretched and your lats are stretched out.
- Repeat this sequence until you have completed the prescribed number of times.
- The variation behind the neck could be a strain on the rotator cuff due to the hyperextension caused by bringing the bar in behind the neck. If you are suffering from problems with your rotator cuff, try the pull-up-to-front version instead.
- To lessen the bicep’s involvement, make use of the false (thumbless grip).
- Maintain the head in a neutral posture (looking straight towards the future or slightly up) since overextending the neck could cause compensatory changes all over the spine.
- When the bar’s tall enough, you can keep your legs straight and straight in front of the body, in the hollow body position.
- Beware of an overextension of the spinal lumbar region by compressing your glutes while bracing your abs.
- The pull-up is finished when your lats are fully flexed. Stop pulling, and then compensate by using your pecs. In this case, your elbows will expand over the body, the shoulder will turn upwards, and you’ll start to feel pressure on the shoulders’ front.
- The length of a lifter’s segment will determine whether they’ll actually be able to reach their chin over the bar. However, it’s not a universal rule for all lifters.
- Reduce the to almost full extent the elbow, but do not lock it out completely as this could put excessive stress on the ligamentous tissues inside the shoulder and elbow.
- If you are unable to complete the bodyweight pullup in a single set begin by doing slower negatives (add weight only when these are possible with control) or hang your flexed arms in the highest position.
- Get rid of the kips and straps, neither is required nor advised.
Alternates for Wide-Grip Rear Pull-Up
- Lat pull-down
- Behind the Neck Pull-down