Behind the Neck Pull Up

The Behind the Neck Pull-Up is an advanced variation that primarily targets the upper back and shoulders. It’s crucial to prioritize shoulder mobility and flexibility to avoid injury. A common mistake is pulling the neck too far forward; instead, focus on controlled movements and maintain a neutral spine. For beginners, consider starting with assisted pull-ups or using resistance bands for support. Those more advanced can add weight or aim for slower negatives to increase intensity. Always warm up adequately and listen to your body, adjusting the range of motion to suit your comfort level.