Also known as: behind head pullup, behind-head pull-up, rear-neck pullup, back-of-neck pullups

What is Behind The Neck Pull Up?

The Behind The Neck Pull Up is a pull variation where you raise the bar behind your head to the upper back, targeting shoulders, lats and trapezius. It is a medium-difficulty exercise that requires shoulder mobility and strict form to reduce injury risk.

How to Do Behind The Neck Pull Up

  1. Set your grip: Grab the bar with palms forward at chosen width - wide, medium or close. Ensure wrists straight and hands secure.
  2. Create starting posture: Lean torso back about 30 degrees, arch lower back and stick out your chest. Fully extend arms and maintain core tightness.
  3. Engage scapula: Retract and depress shoulder blades before pulling; initiate movement with scapula, not forearms. Hold tension to protect shoulder joints.
  4. Pull behind head: Exhale and pull elbows down and back, raising your torso so the bar contacts your upper back behind the neck. Avoid neck strain.
  5. Lower with control: Inhale and slowly lower until arms fully extend and lats are stretched. Keep torso angle steady and avoid swinging or jerking.

Muscle Groups

Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.

Pull your torso up and leave the bar behind your head until the bar touches your upper back by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.

The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Behind The Neck Pull Up?

Behind the Neck Pull Up strengthens lats, upper back, traps and forearms while improving grip and pulling power. It challenges shoulder mobility, so build shoulder stability first to minimize injury risk.

What are common mistakes when doing Behind The Neck Pull Ups?

Common mistakes include pulling the bar too far down, flaring elbows, using momentum and poor scapular control. These increase shoulder and neck strain; correct them by reducing range, slowing reps and emphasizing scapular movement.

How can I progress or find safer alternatives?

Progress with more reps, eccentric-focused reps or reduced assistance. Safer alternatives include neutral-grip pull-ups, chin-ups, lat pulldowns or ring rows. See a coach if you have past shoulder problems.