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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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.