How to do the Wide Grip Rear Pull-up
Wide Grip Rear Pull-up is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Wide Grip Rear Pull-up demonstration · © GymiaFit
Wide Grip Rear Pull-up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Wide Grip Rear Pull-up step by step
- 1Grab the pull-up bar with a wide overhand grip, hands slightly wider than shoulder-width apart.
- 2Hang from the bar with your arms fully extended and your body straight.
- 3Engage your back muscles and pull your body up towards the bar, leading with your chest.
- 4Continue pulling until your chin is above the bar.
- 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Wide Grip Rear Pull-up — questions
What muscles does the Wide Grip Rear Pull-up work?
The Wide Grip Rear Pull-up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Wide Grip Rear Pull-up?
None — the Wide Grip Rear Pull-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Wide Grip Rear Pull-up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Wide Grip Rear Pull-up?
Archer Pull Up, Bench Pull-ups, Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Wide Grip Rear Pull-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.