Isometric Behind the Neck Pull Up

How to perform it

Step-by-step instructions

1. 01Grip the bar slightly wider than shoulder width and pull up only if you have comfortable overhead and behind-neck mobility.
2. 02Guide the head slightly forward as the upper back approaches the bar, keeping the neck long rather than sharply flexed.
3. 03Stop at a pain-free height with the bar near the upper traps and the shoulders held active.
4. 04Maintain the isometric position for the assigned time without swinging, shrugging, or forcing the head farther forward.
5. 05Lower slowly to a controlled hang and discontinue the variation if it causes shoulder or neck discomfort.