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Technique

  1. Take a slightly wider grip than for a standard Pullup.
  2. Pull yourself up until the bar gets close to or lightly touches the back of your neck.
Risks
  • The shoulder position (open wide to the side) poses a higher risk of impingement and is less stable. To reduce the risks, avoid rounding the back, rounding the shoulders or craning the neck forward. It is also advised to avoid performing this exercise regularly or with high volume.

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Muscles

Strength

Primary

  • Biceps
  • Forearms
  • Back
  • Serratus anterior
  • Chest
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Teres major

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Equipment

Pullup bar
Pullup bar

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Appears in

Joint movements
Elbowflexion
Shoulderdepressionretraction
trains stretches
e084

Pullover

Intermediate
e0dt

Chest-to-bar pullup

Intermediate
e0qg

Close grip pullup

Intermediate
e060

Kip clap pullup

Intermediate
e0u3

Commando pullup

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.