Behind Neck Wide Grip Pull-Up
In SetGrip: Pull-Up (Behind Neck, Wide Grip)
- Primary muscleLats
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Pull
Widening the grip on a behind-the-neck pull shortens the range of motion further and points the elbows nearly straight out, concentrating effort in the upper lats and teres major. Save it for lifters who already own comfortable behind-neck reps at shoulder width; it asks for even more mobility and returns less range.
How to do the Behind Neck Wide Grip Pull-Up
- Grab the pull-up bar with a wide overhand grip, hands slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your back muscles and pull your body up towards the bar, leading with your chest.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Think of pulling your elbows toward your back pockets rather than pulling your chin over the bar.
Muscles worked
Primary
Lats · Back
The lats are the main engine, pulling the upper arm down and into the body; you should feel them at the bottom of each rep when you pull the shoulders down before the elbows bend.
Common mistakes
- Skipping the dead hang — half reps from bent arms skip the hardest part; let the arms straighten fully at the bottom and initiate by pulling the shoulders down first.
- Kipping without meaning to — a swing from the hips makes the rep easier but tells you nothing about your strength; keep the legs still, or cross the ankles and squeeze the glutes.
- Chin poking forward — reaching with the neck is a way to fake the last inch; drive the elbows down and get the chest to the bar instead.
- Adding weight too early — get to eight or ten strict reps before you hang a plate off your belt.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pull-ups and chin-ups go first or second in a pull session, before rows and pulldowns, while your grip is fresh. They superset well with dips on the same station for a push and pull block.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Behind Neck Wide Grip Pull-Up work?
The Behind Neck Wide Grip Pull-Up primarily works the lats. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Behind Neck Wide Grip Pull-Up good for beginners?
Not as a starting point. The Behind Neck Wide Grip Pull-Up is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Behind Neck Wide Grip Pull-Up?
If you cannot do the Behind Neck Wide Grip Pull-Up, try the Pull-Up, the Single Arm Weighted Pull-Up or the Wide Grip Pull-Up. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Behind Neck Wide Grip Pull-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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