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Description
Unlike the classic pull-up, the Behind The Neck Pull Up is an advanced variation where the bar touches the back of the neck instead of the chin. It intensely activates the mid-upper fibers of the lats, lower traps, and rhomboid muscles. It is suitable for athletes with excellent shoulder mobility and joint health. Since it is more challenging and carries a higher risk for the shoulders than a classic pull-up, it must be performed with caution. When done regularly, it provides significant improvement in upper back development, mid-upper lat activation, and building a V-taper back.
Step-by-Step Instructions
- 1
Grab the pull-up bar with an overhand grip wider than shoulder-width.
- 2
Hang freely with your arms fully extended.
- 3
Engage your core.
- 4
Lean your torso slightly forward so the back of your neck approaches the bar.
- 5
Pull your body up by contracting your lats.
- 6
Pull yourself up until the bar touches the back of your neck.
- 7
Squeeze your shoulder blades together at the top position.
- 8
Lower yourself back to the starting position in a controlled manner.
- 9
Neck control is critical; do not let the bar hit your neck forcefully.
Key Points
- ✓Grip is wider than shoulder-width.
- ✓Torso leans slightly forward.
- ✓The bar comes behind the neck.
- ✓Requires high shoulder mobility.
- ✓Neck control is critical.
Common Mistakes
- ✗Banging the bar hard against the neck - increases injury risk.
- ✗Performing the movement without adequate shoulder mobility - leads to injury.
- ✗Swinging - relies on momentum instead of muscle.
- ✗Pulling to the front of the chin - turns it into a classic pull-up.
Breathing
Exhale as you pull up, inhale as you lower.
Muscle Activation
Safety
Precautions
- Individuals with acute shoulder injuries should avoid this exercise.
- Individuals with a cervical herniated disc should avoid this exercise.
- Individuals with limited shoulder mobility should avoid this exercise.
Safety Tips
- Master the classic pull-up technique first.
- Assess your shoulder mobility before attempting.
- The bar should touch the neck softly.
- Stop the exercise immediately if your form breaks down.
Frequently Asked Questions
Which muscles does Behind The Neck Pull Up work?
Behind The Neck Pull Up primarily works these muscles: Kanatlar, Lats. It also engages: Romboid, Alt Trapez, Trapez, Biceps, Arka Omuz.
Is Behind The Neck Pull Up suitable for beginners?
Behind The Neck Pull Up is a Advanced level exercise. Learning difficulty: Hard.
Can Behind The Neck Pull Up be done at home?
Behind The Neck Pull Up usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Behind The Neck Pull Up?
One of the most common mistakes: Banging the bar hard against the neck - increases injury risk.
How many sets and reps for Behind The Neck Pull Up?
Recommended: 3-4 sets and 5-8 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Targets the mid-upper fibers of the lats.
- ✓Promotes upper back development.
- ✓Ideal for building a V-taper back.
- ✓Provides lower trap activation.
- ✓Great advanced variation to the classic pull-up.