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Wide Grip Behind the Neck Pull-Up

The Wide Grip Behind the Neck Pull-Up is a pull-up variation that changes the angle of the pull-up in a way that activates new muscles and demands more advanced mobility in the shoulders.

  • Type Of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Intermediate
  • Equipment: Pull-up Bar

Wide Grip Behind the Neck Pull-Up

  1. Begin from approximately a 1.5 to 2-times shoulder-width dead hang on a pull-up bar with an over grip (palms away).
  2. With a straight body and without the use of any momentum, pull your body up and slightly forward, in front of the bar.
  3. At the top of the pull-up, aim to touch the base of your neck to the bar.
  4. Pause briefly at the top before descending in the same controlled fashion.
  5. Keep your glutes and abdominals engaged throughout each rep.
  • Exercise: Wide Grip Pull-Up
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Moderate
  • Equipment: Pull-up Bar
  • Exercise: Wide Grip L Pull-Up
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms, Abdominals
  • Difficulty: Intermediate
  • Equipment: Pull-up Bar