wide-grip chins behind the neck

Muscle Groups

back upper back lats
Wide-grip chins behind the neck (also known as wide-grip pull-ups or lat pull-downs) are a compound exercise that can help to build strength and size in the upper back, shoulders, and arms. To perform this exercise, you will need a sturdy chin-up bar or a lat pull-down machine. Start by gripping the bar with your hands shoulder-width apart, with your palms facing away from your body. As you pull your body up towards the bar, focus on keeping your elbows pointed outwards and bringing the bar down to the top of your traps. Slowly lower your body back down to the starting position, and repeat for the desired number of repetitions. One of the main benefits of wide-grip chins behind the neck is that they engage multiple muscles at once, making them a time-efficient way to build strength and mass in the upper body. This exercise primarily targets the latissimus dorsi (lats), which are the largest muscles in the back, but it also engages the trapezius, rhomboids, and biceps to a lesser extent. It is important to use proper form during this exercise to avoid straining the neck or shoulders. If you experience any pain or discomfort, stop and consult a fitness professional for guidance. Additionally, beginners may want to start with a narrower grip or use a lat pull-down machine to practice the movement before attempting wide-grip chins behind the neck.