Strength / Pull-Up Bar
A wide-grip pull-up pulled high enough that the bar passes behind the head at the top instead of under the chin, which forces the shoulders into end-range external rotation.
Pull-Up Bar
advanced
compound
Grip the pull-up bar with an overhand grip wider than shoulder-width and hang at full arm extension with your legs together.
Keep your torso vertical rather than leaning back, and pull your elbows down and out to the sides.
Continue pulling until the bar passes behind your head and the back of your neck comes level with it, without letting the bar touch your neck.
Lower yourself under control back to a full dead hang, keeping your head still rather than letting it snap forward.
Repeat for the desired number of reps.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
