Wide-Grip Rear Pull-Up

Lats

Wide-Grip Rear Pull-Up

LevelIntermediate EquipmentBodyweight MechanicCompound ForcePull

A wide-grip pull-up where you bring the bar behind your head to the base of the neck.

Strength

Primary musclesLats

Secondary musclesBiceps Middle Back Shoulders

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.3 kcal/min

Estimate range 19–31 kcal (±25 %)

Muscle mass worked13 %

Effort during a set7.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Grab a pull-up bar with a wide overhand grip and hang with your arms straight.
2Cross your ankles behind you and brace your core.

How to perform

1Lean your head forward slightly and pull yourself up until the bar reaches the base of your neck.
2Squeeze your lats and upper back.
3Pause briefly at the top.
4Lower to a full hang with control.