The Rear Pull-Up exercise is a compound exercise that primarily targets the muscles of the back, specifically the latissimus dorsi or "lats."

Muscle Groups:
Back

Muscles:
Lats

How to perform

Step by step instructions for the Rear Pull-Up exercise:

1. Find a pull-up bar that is securely mounted and allows for a comfortable grip width. Ensure that the bar is at a height that allows you to fully extend your arms without touching the ground.

2. Stand facing the pull-up bar with your hands slightly wider than shoulder-width apart and palms facing away from you (overhand grip).

3. Jump up or use a stool to grab the bar with your arms fully extended. Your body should be hanging freely beneath the bar.

4. Engage your core muscles and pull yourself up towards the bar by bending at the elbows and driving your shoulder blades down and back. Keep your chest lifted and lead with your chest, not your chin.

5. Continue pulling yourself up until your chin clears the bar. Make sure to keep your elbows close to your body and avoid swinging or using momentum to complete the repetition.

6. Slowly lower yourself back down to the starting position with control, fully extending your arms. This completes one repetition.

7. Aim to perform 3-4 sets of 8-12 repetitions, depending on your current strength and fitness level. Focus on maintaining proper form and engaging the muscles of your back throughout the movement.

8. To make the exercise easier, you can use a resistance band looped around the bar for assistance. To make it more challenging, you can add weight by wearing a weighted vest or holding a dumbbell between your feet.

9. Remember to warm up before starting your workout and stretch your muscles afterward to prevent injury and aid in recovery. Consult with a fitness professional if you are unsure of your form or have any pre-existing injuries.

Equipment required

Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.