The pull-up behind the neck is a back exercise that targets the lats, the upper back muscles, and the biceps. This exercise is usually performed on a pull-up bar but can also be done without any equipment—for example, on a tree branch or a soccer goalpost.
Pull-ups behind the neck are generally harder than regular pull-ups to the chest and chin-ups. If you cannot do at least 4 repetitions, I suggest you do wide grip pulldowns behind the neck instead.
Find more back exercises in weight training and bodybuilding programs.
Execution
- Grasp the pull-up bar with your hands slightly less than two shoulder widths apart.
- Keep your entire body straight and your knees extended to avoid generating momentum with your legs.
- Slightly contract your abdominals (do not hollow your back).
- Start with your arms almost fully extended.
- Pull yourself up in front of the bar and exhale.
- Let your upper back or neck touch the pull-up bar.
- Do not swing your legs or hollow your back.
- Slowly lower yourself while inhaling.
- The downward motion should be slower than the upward motion.
- Avoid dropping yourself quickly to prevent elbow injuries.
Advice
- Move slowly and with concentration.
- Instead of pull-ups behind the neck, you can also do wide grip pulldowns behind the neck on a pulldown or pulley machine.
Suggestions
- Seated Cable Row (Pulley Row)
- Wide Grip Lat Pull-Up
- Wide Grip Lat Pulldown
- Pulldown Behind the Neck
