Supinated Narrow Grip Pull-up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Brachioradialis, Teres Major, Biceps Brachii, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Narrow Grip Pull-up, Chin-up (supinated grip)
How to: Supinated Narrow Grip Pull-up
- Grab the bar with an underhand grip, your hands closer than shoulder-width apart.
- Hang with your arms fully extended and shoulders relaxed.
- Pull your chin above the bar while squeezing your shoulder blades together.
- Lower your body back to the starting position with controlled motion.
Common Mistakes
- Rounding the back instead of keeping it straight.
- Not achieving full range of motion.
- Using momentum to assist in the pull-up.
Modifications
- Use a resistance band for assistance.
- Perform the exercise from a lower bar height if necessary.
Tips
- Engage your core while pulling up to maintain stability.
- Avoid swinging your body to ensure an effective pull.
- Keep your shoulders down and away from your ears during the movement.
Supinated Narrow Grip Pull-up Alternatives
Tags
back
pull-up
strength
bodyweight
latissimus dorsi
fitness