Behind-the-neck pullup

Skill Tree

Muscles

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

  1. 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.

Similar Exercises

Equipment