Wide Grip Rear Pull-up

latsbackbody weight

Matutunan kung paano gawin ang Wide Grip Rear Pull-up nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Forearms.

Wide Grip Rear Pull-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Wide Grip Rear Pull-up

Sundin ang mga hakbang na ito para maisagawa ang Wide Grip Rear Pull-up nang may tamang form:

  1. 1Hawakan ang pull-up bar nang malawak na overhand grip, medyo mas malayo sa lapad ng balikat.
  2. 2Mag-hang mula sa bar habang nakabukas nang buo ang mga braso at tuwid ang katawan.
  3. 3I-engage ang mga kalamnan ng likod at itaas ang katawan patungo sa bar, nangunguna ang dibdib.
  4. 4Ituloy ang pag-angat hanggang ang baba ay nasa itaas ng bar.
  5. 5Sandaling ihinto sa itaas, pagkatapos ay dahan-dahang ibaba ang katawan pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Wide Grip Rear Pull-up

Primary

lats

Secondary

bicepsforearms

Exercise Details

Equipment
body weight
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Wide Grip Rear Pull-up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

archer pull up exercise demonstration na nagpapakita ng tamang form

archer pull up

latsbody weight
pull-up exercise demonstration na nagpapakita ng tamang form

pull-up

latsbody weight
muscle up exercise demonstration na nagpapakita ng tamang form

muscle up

latsbody weight
one arm chin-up exercise demonstration na nagpapakita ng tamang form

one arm chin-up

latsbody weight
chin-up exercise demonstration na nagpapakita ng tamang form

chin-up

latsbody weight
wide grip pull-up exercise demonstration na nagpapakita ng tamang form

wide grip pull-up

latsbody weight

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Wide Grip Rear Pull-up?

Ang Wide Grip Rear Pull-up ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Kailangan ba ng equipment para sa Wide Grip Rear Pull-up?

Hindi. Ang Wide Grip Rear Pull-up ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Wide Grip Rear Pull-up nang may tamang form?

Simulan sa pamamagitan ng Hawakan ang pull-up bar nang malawak na overhand grip, medyo mas malayo sa lapad ng balikat. Mag-hang mula sa bar habang nakabukas nang buo ang mga braso at tuwid ang katawan. I-engage ang mga kalamnan ng likod at itaas ang katawan patungo sa bar, nangunguna ang dibdib. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Wide Grip Rear Pull-up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Wide Grip Rear Pull-up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Wide Grip Rear Pull-up best for?

The Wide Grip Rear Pull-up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Wide Grip Rear Pull-up sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS