The behind-the-neck pull-ups (rear pull-ups) are another variation of the pull-ups and will hit the target muscles from a different angle. You will probably find this variation quite difficult, as the muscles used for pulling will be at a slight disadvantage owing to the orientation of the body. In this post, we will explain how to perform the behind-the-neck pull-up exercise (or rear pull-up) using the perfect technique so you get the most out of this, as you will discover later in the article, not-so-amazing back exercise.
Exercise instructions
Here are step-by-step instructions on how to perform the behind-the-neck pull-ups using the perfect technique.
STARTING POSITION:
- Grasp a pull-up bar with an overhand grip (palms facing forward). Your hands should be shoulder-width apart or slightly wider. The body should form a straight line from head to toe with the spine and hips in neutral and the legs straight. You may cross your legs if desired.
- Hang with your arms completely straight. Do not get into the habit of starting with your elbows slightly bent, as this will hinder your progress later on.
- Before you start the pull, shrug your shoulders down, away from your ears to engage the lats first.
MOVEMENT:
- Pull yourself toward the bar, keeping your legs straight. Push your head forward and pull your shoulder blades back. You should aim to get the trapezius muscles, commonly known as the traps (the muscles on each side of the head and connected to the neck), as close to the bar as possible. You can even touch the bar with your neck. Your arms will bend as you draw your elbows down toward your rib cage on either side. Do not swing or lift your knees to make it easier.
- From the top position, lower yourself down to the start position. This counts as one repetition. Try to perform three sets of eight to ten repetitions.
Coaching points (performance pointers) for rear pull-ups
These additional tips will help you even further with the proper execution of the exercise.
- Allow your body to hang in a straight line (wide grip) as you ensure that you have a tight grip on the pull-up bar.
- Initiate your abdominals as you breathe out, pull your body weight up, and attempt to get the back of your neck level with your hands whilst bending your arms only.
- Hold the position for 2-3 seconds, breathe in, lower your body under control, and repeat.
- Avoid swinging or jerking movements.
Key disadvantages of doing behind-the-neck pull-up
Unfortunately, this middle back exercise has some serious disadvantages you should be aware of.
- Forces your shoulders to roll forward which invites injury.
- Rolling the shoulders forward prevents you from engaging your back muscles which for sure is not your goal when you’re training your back.
- Regular pull-up is a combination of a vertical pull, followed by a horizontal pull at the top of the rep. With behind the necks, the horizontal portion of the pull is eliminated because of the decreased range of motion.
- Inflexible shoulder or neck muscles/joints may preclude the possibility of performing the motion (at least comfortably).
Muscles engaged in behind-the-neck pull-ups (rear pull-ups)
The behind-the-neck pull-ups engage the same muscle groups as the regular pull-ups. However, the listed muscles are engaged at a much lower intensity for the reasons already mentioned previously in the article. Therefore if you have rotator cuff issues, use the pull-up to front version instead.
- MAIN MUSCLES: latissimus dorsi, biceps (short head), teres major
- SECONDARY MUSCLES: pectoralis major (lower and outside), triceps (long head), teres minor, rhomboids, brachioradialis, biceps (long head), deltoid (front and rear)
- ANTAGONISTS: deltoid, pectoralis major (upper), triceps
Exercise variation
There are many different types of pull-ups you can substitute behind-the-neck variation with:
- Wide-grip pull-ups (regular pull-ups)
- Assisted pull-ups
- In-line pull-ups
- Commando pull-ups
- Rock-climber pull-ups
- L-sit pull-ups // L-sit chin-ups
- Chin-ups
- Negative or eccentric chin-ups
- Resistance band-assisted pull-ups
Replacement exercise for behind-the-neck pull-ups
You can replace this exercise (along with any other variation of a pull-up) with any other back exercise that serves for adding back width. Width exercises place most of their stimulation on the outer edges of the upper and lower lats, helping to emphasize the V-shape.
- Wide Grip Lat Pulldown
- Close-Grip Lat Pulldowns
- Behind the Neck Lat Pulldown
- Eccentric-Focused Lat Pulldown
- Vertical traction exercise
- Machine Lat Pulldown Exercise
- Straight-Arm Lat Pull-Down
Closing thoughts about the behind-the-neck pull-ups
Honestly, we don’t know why one would change the normal range of motion of a pull-up to this. This exercise is where the trainee touches the back of his neck to the pull-up bar in the “up” position. Again, it is an unnatural position and puts undue stress on the shoulders and entire upper back. This is the same story as with the regular lat pulldowns and behind-the-neck lat pull-downs. This is a pull-up that’s only going to cause you pain. Therefore, stick to the regular pull-ups — they will do you just fine. They’re more effective and far safer. And if you’re looking for new ways to level up the exercise simply perform regular weighted pull-ups using a weighted vest, backpack, weighted belt, or even weight lifting chains around your neck and shoulders.
