Wide Grip Rear Pull Up

Hold onto a secure bar, with your arms straight, palms facing away from you, with your hands double shoulder width apart.

START	FINISH

Smoothly bend your arms, keeping your elbows wide, aiming to lift yourself up, so that the bar is 1 – 2 inches away from your neck, taking care not to hit your neck.

As with most strength exercises, focus on keeping the movement smooth and under control, avoiding any major swinging or jerking movements.

Some people will find it natural to either bend or cross the legs, however care should be taken when returning back to the ground, making sure that you land firmly on both feet.

Make sure that both your hands and the bar are dry, aiming to perform the desired amount of reps in good form.

Can also be performed with your palms facing you, which will also work the bicep muscles.

The exercise can be made harder by attaching a belt weight around your waist, or alternatively have a partner place a suitable dumbbell between your thighs or feet.