Behind the Neck Pull-Up

An advanced variation targeting the upper back and rear delts. Pulling the bar behind the head requires exceptional shoulder mobility and scapular control.

Exercise Details

Level
Advanced
Body Area
upper
Type
pull
Mechanics
Compound
Required Equipment
Pull-up Bar
Pull-up Bar
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Grip the bar with a wide pronated grip. Position yourself so the bar is behind your head. Maintain a braced core and neutral spine.

Instructions

1. Pull your body upward until the bar touches the base of your neck.
2. Squeeze the shoulder blades together at the top.
3. Lower slowly back to a full stretch.
4. Keep your head neutral.
5. Maintain tension in the lats.

Common Mistakes

1. Straining the neck.
2. Hitting the head on the bar.
3. Using too much momentum.

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