This pull-up variation shifts the bar path behind the neck, increasing the demand on the upper back and lats. Only perform it if you have good shoulder mobility and control.
Instructions
- Grab a pull-up bar with a wide, overhand grip.
- Lean your head slightly forward and aim to pull the bar behind your neck.
- Engage your lats and upper back as you pull upward.
- Pause at the top, then slowly lower yourself back to full extension.
- Repeat for reps, maintaining strict form.
Related Muscle Groups
- Lats
See exercises for Lats · Learn about the Lats - Biceps (secondary)
See exercises for Biceps · Learn about the Biceps - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders