Description:
Reverse Grip Pull-Ups are performed with an underhand grip wider than a standard chin-up. The grip emphasizes the biceps and lats while training bodyweight pulling strength.
Benefits:
- Builds the biceps and lats together.
- Develops bodyweight pulling strength.
- Requires only a bar.
- Strengthens the grip and forearms.
- Carries over to all pulling lifts.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Biceps Brachii
- Latissimus Dorsi
Secondary Muscles
- Rhomboids
- Middle Trapezius
- Brachialis
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Take an underhand grip on a bar a little wider than shoulder width and hang with your arms straight.
- Brace your core and pull your chest toward the bar, driving your elbows down and back.
- Bring your chin above the bar at the top.
- Lower under control until your arms are straight.
- Repeat for the desired reps.
Common Mistakes:
- Swinging or kipping the body.
- Cutting the range of motion short.
- Not lowering all the way to straight arms.
- Shrugging instead of pulling with the back and arms.
Variations:
- Chin-Ups
- Pull-Up
- Assisted Machine Chin-up
- Lat Pulldown
Safety Tips:
- Control both the pull and the lowering.
- Keep the shoulders engaged at the bottom.
- Build up reps gradually.
- Stop if you feel elbow or shoulder pain.
Additional Information:
The underhand grip of the chin-up lets the biceps do more work than a pull-up, making it a great compound builder for the arms.
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