Moves/Rear Delt Pull-Up

Rear Delt Pull-Up

ID: 96

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Exercise Types:
Upper Pull, Total Quadruped
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Chin clears the bar at the top; avoid excessive neck extension or jutting.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Increase grip difficulty: towel grip, thick bar, or single-arm progression.

Common Problems:

Bicep dominance over lats — cue elbows to hips and experiment with a wider grip.