Reverse grip Pull up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Levator Scapulae, Trapezius Lower Fibers, Brachioradialis, Teres Major, Pectoralis Major Sternal Head, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Supinated Pull Up, Underhand Pull Up
How to: Reverse grip Pull up
- Position yourself under a pull-up bar with an underhand grip, hands shoulder-width apart.
- Hang with your arms fully extended and your body straight.
- Pull your body up towards the bar until your chin is above the bar.
- Pause for a moment at the top, then lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not fully extending the arms at the bottom of the movement.
- Pulling with the arms instead of engaging the back muscles.
- Letting the shoulders shrug up towards the ears.
Modifications
- Use a resistance band to assist the pull-up movement.
- Perform the exercise with your feet on the ground to reduce weight.
Tips
- Engage your core throughout the movement for better stability.
- Avoid swinging or using momentum to pull yourself up.
- Focus on a controlled descent to maximize muscle engagement.
Reverse grip Pull up Alternatives
Tags
back
strength
pull up
latissimus dorsi
bodyweight
muscle growth