Reverse grip Pull up
Master the reverse grip pull-up to build a stronger back and biceps. This challenging bodyweight exercise enhances upper body strength and grip.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Reverse grip Pull up
Description
A reverse grip pull up is a compound exercise that targets your biceps and back muscles. It involves pulling yourself up on a bar with your palms facing you.
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How to do Reverse grip Pull up
- 01Setup
Stand directly under a pull-up bar and grasp it with an underhand (supinated) grip, palms facing you, hands shoulder-width apart or slightly narrower.
- 02Setup
Hang freely with your arms fully extended, shoulders relaxed but engaged, and core braced to maintain a straight body line.
- 03
Initiate the movement by pulling your shoulder blades down and back, then pull your body upwards by flexing your elbows and adducting your shoulders.
- 04
Continue pulling until your chin clears the bar, focusing on squeezing your lats and biceps at the top of the movement; exhale as you pull up.
- 05
Slowly and with control, lower yourself back to the starting position with fully extended arms, resisting the urge to drop quickly; inhale as you descend.
Tips
- Maintain a slight posterior pelvic tilt throughout the movement to prevent excessive arching in your lower back and keep your core engaged.
- Focus on driving your elbows down towards your hips rather than just pulling with your arms to better engage your latissimus dorsi muscles.
- If you struggle with full range of motion, use an assisted pull-up machine or resistance bands to help complete the movement with proper form.
- Control the eccentric (lowering) phase for at least 2-3 seconds to maximize muscle growth and improve overall strength for future repetitions.
Common mistakes
- Swinging your body to generate momentum (kipping) reduces the targeted muscle activation; instead, maintain a controlled, steady pull with strict form.
- Not achieving full lockout at the bottom or full chin-over-bar at the top limits the range of motion; ensure full extension and contraction for optimal results.
- Allowing your shoulders to shrug up towards your ears at the bottom of the movement places undue stress on the shoulder joint; actively depress your shoulder blades to keep them packed.
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Is Reverse grip Pull up good for beginners?
Reverse grip Pull up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Reverse grip Pull up?
You need Body weight to perform Reverse grip Pull up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Reverse grip Pull up?
Maintain a slight posterior pelvic tilt throughout the movement to prevent excessive arching in your lower back and keep your core engaged. Focus on driving your elbows down towards your hips rather than just pulling with your arms to better engage your latissimus dorsi muscles. If you struggle with full range of motion, use an assisted pull-up machine or resistance bands to help complete the movement with proper form. Control the eccentric (lowering) phase for at least 2-3 seconds to maximize muscle growth and improve overall strength for future repetitions.
What are common mistakes when doing Reverse grip Pull up?
Swinging your body to generate momentum (kipping) reduces the targeted muscle activation; instead, maintain a controlled, steady pull with strict form. Not achieving full lockout at the bottom or full chin-over-bar at the top limits the range of motion; ensure full extension and contraction for optimal results. Allowing your shoulders to shrug up towards your ears at the bottom of the movement places undue stress on the shoulder joint; actively depress your shoulder blades to keep them packed.
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Free · iPhone only · Available on the App Store