Exercise guide
Rear Pull Up
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Rear Pull Up is an advanced variation that targets the upper back, trapezius, and rear deltoids by shifting the center of mass forward. It requires significant shoulder mobility and provides a unique stimulus for postural strength and upper back width.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Grip the pull-up bar with a wide overhand grip (palms facing away), significantly wider than shoulder-width.
- Hang from the bar with your arms fully extended and your feet off the floor in a dead hang.
- Tilt your head slightly forward so the bar is positioned to clear the back of your head.
- Engage your core and glutes to minimize lower body swinging.
How to do it
- Exhale as you pull your body upward, driving your elbows down and back to bring the bar toward the base of your neck.
- Continue the movement until the bar is level with your upper traps or the back of your head.
- Squeeze your shoulder blades together at the top of the movement for a one-second hold.
- Inhale as you lower yourself back to the starting dead hang position with a controlled 3-second eccentric tempo.
Form checklist
- Keep your elbows pointed out and back throughout the entire movement.
- Maintain a slight forward head tilt to ensure the bar clears your skull safely.
- Avoid using momentum or 'kipping' to drive the body upward.
- Ensure a full range of motion by returning to a complete dead hang at the bottom.
- Stop the set if you feel any sharp impingement or pain in the shoulder joints.
Pro tips
- Focus on 'pulling the bar apart' as you rise to maximize rear deltoid and middle trapezius activation.
- Initiate the pull by depressing your scapula (pulling shoulders down) before the elbows begin to bend.
Make it harder
- Add a weighted vest or dip belt to increase the resistance once you can perform 10 clean reps.
- Implement '1.5 reps' by pulling to the top, lowering halfway, pulling back to the top, and then lowering fully.
Frequently asked
- What muscles does the rear pull up work?
- The rear pull up primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the rear pull up?
- The rear pull up uses pull up bar.
- Is the rear pull up good for beginners?
- The rear pull up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.