Pull-ups with prone back grip


The Prone Back Pull Up Exercise is also known as Back pull ups, Back pull ups at the bar, Rear pull ups, Rear pull ups at the bar

Type of Exercise

Pull-ups with a prone back grip is a multi-joint / accessory exercise


  • Lat machine pull-ups with prone back grip

Pull-ups with prone back grip: Execution

The starting position sees the athlete hanging from the bar with his hands holding the latter at a distance greater than that between the shoulders. The shoulders are abducted in the longitudinal plane, while the elbows are extended and the shoulder blades, rotated upwards, can be elevated or depressed; in the latter case there is no action 5. The execution consists in lifting up to touch the bar with the upper back behind the neck. The movement is perfectly vertical as is the athlete's body. Looking at the exercise from the side, it is necessary to see the forearm in the same plane as the body. This variant is aimed at the development of the lower bundles of the great dorsal which most influence the "V" shape of the thorax; while in the flexion of the elbow the load is more on the brachioradialis and brachialis. The involvement of the pectoralis major is greater than in the prone-to-front variant.

Muscles involved in the exercise Pull-ups with prone back grip

Group 0

  • Great dorsal
  • Big round
  • Great pectoral
  • Coracobrachiale
  • Long head of the brachial triceps
Shoulder adduction

Group 1

  • Brachioradiale
  • Brachialis
  • Brachial biceps
Elbow flexion

Group 2

  • Intermediate beams of the trapezius
  • Lower bundles of the trapezius
  • Romboide
Scapular adduction

Group 3

  • Scapula elevator
Lower scapular rotation

Group 4

  • Small breastplate
Scapular depression (optional)
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