Behind-the-Neck Pull-Up
A wide-grip pull-up with the head tipped forward so the body rises in front of the bar and the bar ends behind the neck. An old-school upper-lat builder that needs open, healthy shoulders.
Primary muscles
- Lats (Latissimus Dorsi)
- Teres Major
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rear Delts
- Biceps
- Brachialis
- Sets
- 3
- Reps
- 5–8
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from the bar with a wide overhand grip, arms straight, and let the head and chest drift slightly forward of the bar.
Pull the shoulder blades down to start the rep.
Drive the elbows down and out, keeping the head tucked forward.
Rise until the bar is level with the back of the neck.
Lower slowly to a full hang.
Breathing: Exhale on the way up, inhale on the way down.
Coaching tips
Elbows under the bar
Chin tucked, not jutting
Slow on the way down
Common mistakes
Forcing the neck forward to clear the bar
Kipping to get the top position
Dropping into the bottom
Safety notes
Only use it if the position is pain-free; a front pull-up trains the same muscles.
Stop short of the bar touching the neck.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.