How to Do a Rear Pull Up

Rear pull ups are distinguished from regular pull ups by raising the body so that the back of the neck is raised to the bar rather than the front. This challenging exercise targets your latissimus dorsi, biceps and middle back muscles.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Pull up bar

1. Stand below the bar and jump up to grip the bar with both hands or use a stool, if necessary. Choose an overhand grip where your palms face away from you.
2. Make sure your hands are positioned wider than shoulder width apart on the bar. Cross your legs and bend them or let them hang straight for more of a challenge.
3. Use your arms to pull your entire body weight up to the bar. Maintain a steady and constant speed to isolate the proper muscle groups and prevent momentum from helping you reach the bar.
4. Bend your head forward and aim to touch the back of your neck or shoulders to the bar. This is a departure from normal pull ups where your upper chest will meet the bar.
5. Lower yourself as slowly and steadily as possible. Regain your balance and rest just long enough while hanging with your arms extended so that you're not using momentum to start another pull up.

Tips & Warnings

• Get a partner's help when first attempting this exercise. He can assist you by holding your legs to relieve you of some body weight.
• Try widening your grip on the bar to create a new exercise and work different muscle groups.
• Use a spotter when trying a rear pull up for the first time because improper form can lead to injury.