Reverse grip Pull-up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Trapezius Lower Fibers, Biceps Brachii, Teres Major, Infraspinatus, Trapezius Middle Fibers, Teres Minor, Brachioradialis, Brachialis
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Underhand Pull-up, Supinated Grip Pull-up
How to: Reverse grip Pull-up
- Grip the bar with palms facing towards you, hands shoulder-width apart.
- Hang with your arms fully extended and feet off the ground.
- Pull your chest towards the bar while engaging your back muscles.
- Lower your body back to the starting position with control.
Common Mistakes
- Not fully extending your arms at the bottom.
- Lifting your head instead of engaging your lats.
- Using too much momentum instead of muscle control.
Modifications
- Use a band for assistance if unable to perform a full pull-up.
- Perform the exercise with your feet touching the ground for less intensity.
Tips
- Engage your core throughout the movement for better stability.
- Avoid swinging to maintain proper form.
- Use a controlled motion; focus on slow and steady ascent and descent.
Reverse grip Pull-up Alternatives
Tags
pull-up
strength
body weight
back
latissimus dorsi
upper body