CompoundBodyweight
Rear Pull-Up
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 6–10 reps (65–80% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 4–6 reps (75–90% 1RM, RPE 7–9)
Endurance
Stamina
2–3 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
📋How to Perform
- Grasp a pull-up bar with an overhand grip wider than shoulder-width
- Hang with arms fully extended and legs straight or slightly bent
- Take a deep breath in and engage your abs by pulling your belly button toward your spine
- Pull yourself up by driving your elbows down and back - think of pulling the bar to your upper back, not your chin to the bar
- Lean your head slightly forward and pull the bar down behind your head to the nape of your neck (upper trapezius level)
- At the top, pause for 1 second and squeeze your lats as hard as possible - feel them contract
- Slowly and with control, lower yourself back down (take 2-3 seconds) to full arm extension
- Keep your abs tight throughout to prevent swinging or using momentum
💡Coaching Cues
- ✓
Pull with your back muscles not your arms for maximum lat development
- ✓
Bar descends to the nape of your neck, lean head forward
- ✓
Squeeze your lats hard at the top - imagine crushing a walnut between your shoulder blades
- ✓
Lower slowly over 2-3 seconds to build muscle
- ✓
Fully extend your arms at the bottom to stretch your lats
- ✓
Keep your core tight to prevent swinging and maintain control
⚠️Common Mistakes
- ✗
Using momentum or swinging your body - this reduces lat activation
