Wide-Grip Rear Pull-Up (female) – Video Exercise Guide & Tips

Wide-Grip Rear Pull-Up (female) - Video Exercise Guide & Tips

Are you looking to strengthen your upper body and build a strong back? Look no further than the wide-grip rear pull-up.

Watch This Exercise Video

In this video exercise guide, we'll show you the proper form and technique to maximize your results. Whether you're a beginner or an advanced fitness enthusiast, we've got modifications and progressions to suit your level.

Get ready to avoid common mistakes and achieve a powerful pull-up with our tips and tricks. Let's get started!

Key Takeaways

  • Wide-Grip Rear Pull-Up is an effective exercise for strengthening the upper body, targeting back muscles such as the lats and rhomboids.
  • It engages multiple muscle groups simultaneously, including the core and arms, leading to improved posture and overall stability.
  • Proper form and technique are essential, including maintaining a firm grip on the bar, pulling shoulder blades down and back, and exhaling during the upward movement.
  • Beginners can modify the exercise by using assisted pull-up machines or resistance bands, gradually decreasing assistance as strength improves. Advanced variations include Archer Pull-Ups and Weighted Pull-Ups.

Benefits of Wide-Grip Rear Pull-Ups

To fully understand the benefits of wide-grip rear pull-ups, you need to know that they're an effective exercise for strengthening your upper body. These pull-ups specifically target your back muscles, helping you build strength and definition in that area. By using a wide grip, you engage your lats (latissimus dorsi) and rhomboids to a greater extent, making it an excellent exercise for developing a strong and muscular back.

Wide-grip rear pull-ups primarily focus on your upper body, but they also engage your core and arms. As you pull yourself up, your biceps and forearms work to support your body weight. Additionally, your core muscles contract to stabilize your body throughout the movement. This makes wide-grip rear pull-ups a compound exercise, meaning it works multiple muscle groups simultaneously.

Incorporating wide-grip rear pull-ups into your workout routine can lead to significant gains in upper body strength. As you consistently perform this exercise, you'll notice improvements in your ability to perform other upper body exercises, such as push-ups and bench presses. Furthermore, building back muscles through wide-grip rear pull-ups can improve your posture and overall stability.

Proper Form and Technique

To ensure proper form and technique during wide-grip rear pull-ups, it's important that you maintain a strong and stable body position throughout the exercise. Here are some key tips to help you perform this exercise correctly:

  1. Grip Strength: Grip strength plays a crucial role in wide-grip rear pull-ups. Make sure to maintain a firm grip on the bar throughout the movement. This won't only help you in pulling yourself up but also engage your forearm muscles, improving overall strength and stability.
  2. Muscle Groups Targeted: Wide-grip rear pull-ups primarily target your back muscles, including the latissimus dorsi (lats), rhomboids, and rear deltoids. Additionally, this exercise also engages your biceps, forearms, and core muscles for stability.
  3. Proper Technique: Start by hanging from the pull-up bar with your hands wider than shoulder-width apart and palms facing away from you. Engage your core and pull your shoulder blades down and back. Initiating the movement from your lats, pull your body up until your chin clears the bar. Lower yourself down slowly and with control.

Modifications for Beginners

If you're new to wide-grip rear pull-ups, there are a few modifications you can make to gradually build strength and technique. These beginner modifications are designed to help you develop the necessary upper body strength for performing full wide-grip rear pull-ups.

Firstly, you can start by using an assisted pull-up machine or resistance bands. These tools will reduce the amount of body weight you have to lift, making the exercise more manageable for beginners. As you progress and get stronger, you can gradually decrease the assistance provided by the machine or bands until you can perform a full wide-grip rear pull-up on your own.

Another modification option is to perform negative pull-ups. To do this, start at the top of the pull-up position and slowly lower yourself down, focusing on controlling the movement. This eccentric phase of the exercise will help you build strength in the muscles required for the pull-up motion.

Finally, you can also practice inverted rows, which are performed on a horizontal bar. This exercise targets similar muscles as the wide-grip rear pull-up and can be a great stepping stone for beginners.

Advanced Variations and Progressions

For advanced variations and progressions of wide-grip rear pull-ups, try incorporating these challenging exercises into your routine. These advanced progressions will help you further develop your upper body strength and increase muscle activation.

  1. Archer Pull-Ups: Begin in the wide-grip position and pull yourself up towards one hand while the other hand remains straight. This exercise targets your lats, biceps, and shoulders asymmetrically, providing a greater challenge and promoting muscle balance.
  2. Weighted Pull-Ups: Attach a weight plate or wear a weighted vest while performing wide-grip rear pull-ups. Increasing the resistance forces your muscles to work harder, leading to greater strength gains and muscle activation.
  3. Clapping Pull-Ups: Once you have mastered the wide-grip rear pull-up, challenge yourself by adding explosive power. As you pull yourself up, release your hands from the bar and clap mid-air before quickly grabbing the bar again. This variation targets your fast-twitch muscle fibers and improves your explosive strength.

Remember to always maintain proper form and technique when performing these advanced variations. Gradually increase the difficulty level as you become more comfortable and confident.

Incorporating these exercises into your routine will take your wide-grip rear pull-ups to the next level and help you achieve your fitness goals.

Common Mistakes to Avoid

One common mistake to avoid when performing wide-grip rear pull-ups is improper hand placement. Many people tend to grip the bar too wide or too narrow, which can lead to ineffective or inefficient execution of the exercise. To achieve optimal results, make sure to position your hands slightly wider than shoulder-width apart. This will allow for better engagement of the back muscles and ensure proper alignment of the shoulders and elbows.

Another common mistake is relying too much on momentum rather than using the muscles to perform the movement. It's crucial to maintain control throughout the entire exercise, both during the upward and downward phases. Avoid swinging or jerking your body, as this can put unnecessary stress on the joints and decrease the effectiveness of the exercise. Focus on initiating the movement from the back muscles and using them to pull yourself up, rather than relying on momentum.

To improve your wide-grip rear pull-ups, it's essential to engage your core muscles throughout the exercise. Keeping your core tight and engaged will provide stability and support for your upper body, allowing for a more controlled and effective movement. Additionally, ensure that you're breathing properly during the exercise. Exhale as you pull yourself up and inhale as you lower yourself down.

Frequently Asked Questions

How Many Calories Can You Burn by Doing Wide-Grip Rear Pull-Ups?

You can burn a significant amount of calories by doing wide-grip rear pull-ups. The exact number of calories burned depends on various factors such as your weight, intensity, and duration of the exercise. However, it's estimated that you can burn around 8-10 calories per minute during this exercise.

Additionally, there are variations of wide-grip rear pull-ups that can further increase the caloric expenditure, such as using resistance bands or performing the exercise on an unstable surface.

How Often Should Wide-Grip Rear Pull-Ups Be Included in a Workout Routine?

To include wide-grip rear pull-ups in your workout routine, it's important to consider a few factors.

Beginners can modify the exercise by using an assisted pull-up machine or resistance bands.

Proper form is crucial for avoiding injury and maximizing results.

Aim to perform wide-grip rear pull-ups at least two to three times per week, allowing your muscles adequate time to recover.

Remember to gradually increase the intensity and reps as you get stronger.

Can Wide-Grip Rear Pull-Ups Help Improve Posture?

Wide-grip rear pull-ups can definitely help improve your posture. By incorporating these into your strength training routine, you engage your upper back muscles, which play a key role in maintaining proper posture.

Compared to close grip pull-ups, wide-grip rear pull-ups specifically target your lats, rhomboids, and rear delts, helping to strengthen and stabilize your upper back.

Are Wide-Grip Rear Pull-Ups Suitable for Individuals With Shoulder or Back Injuries?

Wide-grip rear pull-ups may not be suitable for individuals with shoulder or back injuries. These exercises require a lot of shoulder and back strength, which could exacerbate existing injuries. If you're in shoulder rehabilitation or have a back injury, it's important to prioritize your recovery and avoid exercises that could cause further harm.

Instead, focus on alternative exercises like shoulder mobility exercises, resistance band exercises, or working with a physical therapist to develop a safe and effective rehabilitation plan.

What Muscles Are Primarily Targeted During Wide-Grip Rear Pull-Ups?

Wide-grip rear pull-ups primarily target your upper body muscles. They're great for building strength in your back, shoulders, and arms. These exercises can help improve your posture and increase your upper body stability.

If you want to target specific muscle groups, you can try variations like close-grip pull-ups to focus on your biceps or neutral-grip pull-ups to engage your forearm muscles.

Incorporating wide-grip rear pull-ups into your workout routine can bring many benefits for your upper body strength.


In conclusion, wide-grip rear pull-ups are a fantastic exercise for targeting the upper back muscles. By using proper form and technique, you can maximize the benefits of this exercise.

Beginners can modify the exercise by using assistance or starting with easier variations. Advanced individuals can challenge themselves with more difficult variations and progressions.

Avoiding common mistakes will ensure you get the most out of your wide-grip rear pull-up workout. Keep practicing and enjoy the results!

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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