Benefits of Behind Neck Pull-Ups

Benefits of Behind Neck Pull-Ups

behind the neck, pull-ups are highly beneficial for the body.

1] Improved Posture:

doing behind-neck pull-ups regularly can improve your posture in some ways. The main reason behind this is that when you do these pull-ups, it helps your deltoids strengthen, which reinforces your trapezius muscle.

2] Stronger Neck:

Neck exercises like this help in strengthening your neck in many ways. This exercise, in particular, reinforces your trapezius muscle in the front and in the back, which in turn improves the overall posture.

3] Reduce Shoulder Pain:

She was suffering from physical activities related to shoulder pain. For relieving shoulder pain, try some simple yoga asanas and avoid using heavyweights.

4] Improved Breathing:

Breathing techniques have a far-reaching positive impact on your life. With this exercise, you can improve your breathing by strengthening the muscles involved in it. This will help you to breathe more easily during various activities that require heavy breathing.

5] Better Lymphatic Flow:

Using this exercise, you will be able to improve the lymphatic flow in your body, which is good for your overall health.

6] Stronger Back:

Back exercises are essential for people whose work involves sitting on a chair all day long; doing pull-ups helps strengthen the muscles required to maintain a proper posture.

7] You can develop a sexy back:

Most women prefer guys with good-looking backs. By this exercise, you will have an attractive back and prove your worth as a solid individual.

8] Toned Arms:

If you use weights while doing the pull-ups, you will be able to strengthen your arms as well.

9] Better Grip Strength:

Through this exercise, you can improve your grip strength. This is particularly important for athletes who need to have a good grip on various sports equipment.

10] Supportive Upper Body:

Having a more substantial upper body provides great physical support to the rest of your body. This is useful for individuals who like to participate in various physical activities like rugby and football.

11] Increased Weight Loss:

One of the main benefits of this exercise is losing weight by doing pull-ups.

12] Reduce Pain of Arthritis:

If you do pull-ups regularly, you can reduce the symptoms of arthritis significantly.

13] Stronger Arms:

Doing this exercise will help you strengthen your arms in various ways, which is always an advantage for any sportsperson.

Behind the neck pull-ups vs. pull-ups:

This is one of the most contentious debates in weight training, with most people falling into two camps – Olympic Lifting and Powerlifting.

With both pulling variations having benefits for different sports (Olympic Weightlifters use BOTH versions to assist their competition movements), it’s crucial not just to look at which variation is better for you, but what you are doing to affect your progress.

It is important to note here that this isn’t about which variation of the exercise is more complicated, as it comes down to personal preference and YOUR goals rather than which version you can do (if someone’s goal is getting their first strict chin-up, they will benefit from training variations, but if they are trying to be the next Bruce Lee then relentless is probably not what will get them there).

A recent meta-analysis looking at several studies on the two variations found that both versions activate the same muscles, but in slightly different proportions, with front/overhead pulls starting more of the biceps than behind the neck (by an average of 17% 16%, respectively).

This makes sense as the arms come into play (especially behind the neck), and stabilization is required for your shoulder blades to remain in place. Suppose you want any arms development or hypertrophy. In that case, it’s likely that you’ll NEED to do both variations over time (and similarly, those who want to focus on back/shoulder development will need to do both as well).

The meta-analysis also found that behind the neck is more likely than front pulling to cause pain in the shoulder, and they concluded that for this reason alone, it should be avoided! Of course, this is based on one study, and we’re not sure exactly how much weight was behind the neck in this study, but for ANYONE who has had shoulder issues (incl. yours indeed), I would suggest using caution when putting much load behind the neck.

Behind neck pull-ups, muscles worked:

The primary muscles worked in a behind-the-neck pull-up are going to be your teres major and latissimus dorsi while also being assisted by the biceps brachii.

As mentioned above, both variations activate your biceps reasonably well, but I would suggest that if you want any severe arm development, then you will need to include both variations.

It is important to note that your lats are not JUST “pulling muscles” – they attach to the spine of your pelvis but also secure through several ribs. This means that they are an EXTENSION muscle as well as a pulling muscle.

Because of this, both variations will likely be needed to apply enough overload to stimulate a growth response in the lats – if you only pull behind the neck, then your best bet would be to add sets of rows into your program.

Forbidden behind the neck pull-ups:

The primary muscles worked in a front/overhead pull are going to be your pectoralis major, biceps brachii, and deltoids.

As mentioned above, both variations activate your biceps reasonably well, but I would suggest that if you want any severe arm development, then you will need to include both variations.


Both versions are a complex movement – there’s no doubt about it (and the reason they were chosen in the first place).

If you want to work your way up to a strict chin-up or even pull-up, then hitting each version in progression will be critical. This can be done by working away from the rack and adding weight. It may not be that easy for everyone (mainly if someone has limited equipment available), but regressing to band-assisted variations or using a less complex version like the Yates/underhand chin-up could be used.

behind neck pull-ups Reddit:-

“The reason you would choose to do a front pull over a behind the neck pull is that it allows you to overload your lats better due to the biomechanical disadvantage of having your elbows closer together when in the behind the neck position.

So performing bent over rows instead would make sense for people looking to target their lats.”

Commando pull-ups:

perform this exercise with your palms facing away from you.

This version is suitable for those looking to target the lower portion of their lats which is primarily made up of type-1 fibers.

This variation also places more emphasis on the rhomboids and middle trapezius muscles.

One of the reasons this version is becoming more popular, especially with people who are into CrossFit, is that it can help build strength in your grip and shoulders.

The drawback to performing this variation over the regular pull-up is that it’s generally considered one of the weaker versions for generating muscle activation.

Leave a Comment