Reverse Grip Pull-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Reverse Grip Pull-Up is a bodyweight exercise primarily targeting the lats while also engaging the biceps as a secondary muscle group. Performed on a sturdy pull-up bar with an underhand (palms-facing-you) grip, this exercise involves hanging with fully extended arms and pulling the body upward until the chin clears the bar. It requires controlled movement both during the upward pull and the slow lowering phase, promoting strength in the back, arms, and grip while improving upper-body stability. As a compound, bilateral pulling exercise, it efficiently works multiple joints and muscles simultaneously, making it an effective addition to any upper-body workout routine.
How to Perform
Choose a solid pull-up bar that can safely hold your full body weight.
Position yourself directly under the bar and grasp it with your palms facing toward you, using an underhand (reverse) grip.
Let your body hang naturally, arms completely straight, and keep your feet off the floor.
Activate your back and arm muscles, then pull your torso upward until your chin rises above the bar.
Hold briefly at the top to maximize muscle engagement, focusing on control and posture.
Gradually lower yourself back to the starting position with arms fully extended, resisting any sudden drop.
Repeat the movement for your chosen number of repetitions, maintaining smooth and controlled motion throughout.
Keep your core tight and shoulders slightly retracted to protect your joints and ensure the lats and biceps are doing most of the work.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on pulling with your lats rather than relying solely on your arms to lift your body.
Keep your shoulders down and slightly back to avoid unnecessary strain on the joints.
Avoid swinging your body or using momentum; controlled motion maximizes muscle engagement.
Engage your core throughout to stabilize your torso and maintain proper posture.
Don’t let your elbows flare out too wide; keep them close to your body for better biceps and lat activation.
Pause briefly at the top of the pull to increase tension on the muscles and improve strength gains.
Lower yourself slowly to the starting position instead of dropping quickly to reduce injury risk.
Warm up your shoulders, back, and arms before performing to prevent strains and improve range of motion.
How Not to Perform
Do not swing your body or use momentum to lift yourself; this reduces lat and biceps engagement and increases injury risk.
Avoid shrugging your shoulders toward your ears; it can strain your traps and shoulders instead of working the lats.
Do not flare your elbows excessively outward; it shifts focus away from the lats and biceps.
Avoid rapid, uncontrolled lowering of your body; dropping quickly can strain joints and waste energy.
Do not bend your wrists excessively backward; this can cause wrist pain and reduce grip efficiency.
Avoid arching your lower back too much; keep your core tight to protect your spine.
Do not hold your breath; maintain steady breathing to support muscle performance and stability.
Avoid half reps or incomplete range of motion; fully extend and fully pull up to engage the target muscles effectively.
Do not use a bar that is unstable or not rated for your weight; it can lead to accidents or serious injury.
Avoid gripping too wide or too narrow; an improper grip can reduce muscle activation and strain the joints unnecessarily.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
