Reverse grip Pull up

Description

How to Do Reverse grip Pull up

1. 1
   Setup

   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.

2. 2
   Setup

   Hang freely with your arms fully extended, shoulders relaxed but engaged, and core braced to maintain a straight body line.

3. 3

   Initiate the movement by pulling your shoulder blades down and back, then pull your body upwards by flexing your elbows and adducting your shoulders.

4. 4

   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.

5. 5

   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.