Behind the Neck Pull-Up
Advanced pull Pull-Up Bar
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Overhand pull-up where the neck/base of skull touches the bar rather than chin going over. Hits rear delts and rhomboids heavily. Requires good shoulder mobility.
Easier Variations
Next Step
Coaching Cues
Wide overhand grip
Lean forward slightly and bring the back of the head toward the bar
Back of neck touches bar at top
Requires good shoulder external rotation — warm up properly