Rear pull-up

How to do it

1. 1Grab the pull‑up bar with a pronated grip, slightly wider than shoulder width.
2. 2Hang from the bar with your arms fully extended and your body straight.
3. 3Engage your back muscles and pull your body upward toward the bar, keeping the elbows close to your sides.
4. 4Continue rising until your chin clears the bar.
5. 5Pause briefly at the top, then lower yourself slowly back to the starting position.
6. 6Repeat for the desired number of reps.

More lats exercises

• Weighted muscle upWeighted
• Mixed grip chin-upBodyweight
• Band kneeling one arm pulldownResistance band
• Barbell pullover to pressBarbell
• Band assisted pull-upResistance band
• Kipping muscle upBodyweight
• Muscle-up (on vertical bar)Bodyweight
• Muscle upBodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.