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Behind The Neck Pull Up

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Pull-Up Bar

HOW TO PERFORM

1. Hang from the bar with an overhand grip well wider than the shoulders.
2. Pull the shoulder blades down and tip the head slightly forward.
3. Pull until the bar reaches the back of the neck, driving the elbows down to the sides.
4. Lower under control to a full hang.

FORM TIPS

• The top position asks a lot of the shoulders. If the bar cannot reach the neck without the head jutting forward or the shoulders aching, pull to the front instead.
• Keep it slow and strict. Kipping puts the shoulder through its least stable position at speed.

TARGET MUSCLES

Primary

• Lats

Secondary

• Biceps
• Forearms
• Traps

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Related: All exercises · How every exercise is mapped to the muscles it trains