Wide Grip Behind-the-Neck Pull-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Wide Grip Behind-the-Neck Pull-Up

Step by step instructions, muscle activation and variants for the Wide Grip Behind-the-Neck Pull-Up.

HardMiddle back

About this exercise

An advanced bodyweight pulling exercise where a wide overhand grip is used and the bar is lowered to touch the back of the neck rather than the front. The wider grip and altered bar path place significant emphasis on the outer lats and upper back, but require good shoulder mobility and are best suited to experienced lifters.

How to Perform

  • Grip the pull-up bar with an overhand grip significantly wider than shoulder-width
  • Hang at full arm extension with your core braced and shoulder blades slightly depressed
  • Pull your elbows down and back while tilting your head forward so the bar descends behind your head toward the base of your neck
  • Continue pulling until the bar lightly touches the back of your neck
  • Pause briefly at the top, squeezing the lats and upper back
  • Lower yourself in a controlled manner back to a full hang
  • Repeat for the desired number of reps

Muscle Activation

Primary
Middle back
Secondary
BicepsMiddle chestTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Wide Grip Behind-the-Neck Pull-Up

The Wide Grip 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.

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