Wide Grip Rear Pull Up
1. Starting Position:
- Stand directly under the pull-up bar.
- Reach up and grasp the bar with a wide grip (hands positioned wider than shoulder-width apart).
- Your palms should be facing away from you (overhand grip).
2. Initial Setup:
- Jump or use a step to get your chin above the bar.
- Your arms should be fully extended, and your body should be hanging straight down.
- Keep your shoulders relaxed and engage your core.
3. Execution:
- Begin the pull-up by squeezing your shoulder blades together and pulling your elbows down towards your sides.
- Pull your body upward until your chin is above the bar.
- Make sure to keep your chest up and your core tight throughout the movement.
4. Lowering Phase:
- Slowly lower yourself back to the starting position with control, fully extending your arms without locking your elbows.
- Maintain tension in your muscles to avoid swinging.
5. Repetitions:
- Aim for 3 sets of 5-10 repetitions, depending on your fitness level.
- Take adequate rest between sets.
Tips for Beginners:
- If you struggle to complete a pull-up, try using resistance bands for assistance or perform negative pull-ups (jump up and slowly lower yourself).
- Keep your body straight and avoid swinging.
- Focus on engaging your back muscles for an effective workout.
