Behind-the-Neck Pull-Up
LatsCompoundPullBodyweightAdvanced
Advanced pull-up variation where the body rises until the back of the neck approaches the bar. Demands great shoulder mobility and strong lats.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Hang from the bar with a wide overhand grip.
- 2.Depress your shoulder blades and tilt your head slightly forward.
- 3.Pull your body up, bringing the back of your neck toward the bar.
- 4.Lower under control to full arm extension.
Common mistakes
- ●Using loads or momentum that strain the shoulder
- ●Flexing the neck excessively
- ●Cutting the range short at the top
- ●Dropping down without control
Proper technique
Only suitable with good shoulder mobility; if you lack it, use the standard pull-up. Start the pull with scapular depression. Control the eccentric phase as much as possible.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Rhomboids
- Teres major
- Biceps brachii
- Rear deltoid
- Mid traps
- Lower traps
- Infraspinatus
- Teres minor