Step by step instructions, muscle activation and variants for the Behind-the-Neck Pull-Up.
An advanced pull-up variation where the bar is brought behind the head to touch the back of the neck, placing greater emphasis on the upper lats and trapezius. Requires significant shoulder mobility and should be approached with caution.
Common mistakes content is coming soon.
The Behind-the-Neck Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.