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
- Begin from approximately a 1.5 to 2-times shoulder-width dead hang on a pull-up bar with an over grip (palms away).
- With a straight body and without the use of any momentum, pull your body up and slightly forward, in front of the bar.
- At the top of the pull-up, aim to touch the base of your neck to the bar.
- Pause briefly at the top before descending in the same controlled fashion.
- 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
