Pull Up - Wide Grip Rear

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Lats Biceps Traps Strength Chinning Bar Pull Compound Gym

Purpose: This is a good exercise for increasing strength and size in the upper back. It also involves the biceps and the posterior delts.

Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats and middle back.

Stand at the chinning bar. Grasp the bar with a wide overhand grip. Feel the stretch in the lats. This is the starting position. Pull yourself up and forward so your entire body is in front of the bar. Do not hunch over. Exhale during this movement. Slowly return to the starting position, letting your shoulders extend. Inhale during this movement. Repeat for the required number of repetitions.

There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.