Shoulder Grip Pull-up
Master the shoulder grip pull-up for a powerful back. This classic bodyweight exercise builds impressive latissimus dorsi strength and V-Taper development.
- Movement
- Compound
- Force
- Pull
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Shoulder Grip Pull-up
Description
A pull-up variation that primarily targets the shoulders, with secondary focus on the arms and back muscles.
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How to do Shoulder Grip Pull-up
- 01Setup
Approach a pull-up bar and grasp it with an overhand (pronated) grip, placing your hands slightly wider than shoulder-width apart.
- 02Setup
Hang freely with your arms fully extended, shoulders relaxed and slightly elevated towards your ears, ensuring your feet are off the ground.
- 03
Initiate the movement by depressing your shoulder blades and pulling your chest towards the bar, actively engaging your latissimus dorsi.
- 04
Continue pulling until your chin clears the bar, focusing on driving your elbows down and back towards your hips.
- 05
Slowly lower your body back to the starting position with controlled movement, extending your arms fully and allowing your shoulders to relax at the bottom.
- 06
Exhale as you pull up towards the bar and inhale as you lower your body down in a controlled manner.
Tips
- Before pulling, actively depress your shoulder blades (think about putting them in your back pockets) to maximize lat engagement and protect your shoulders.
- Focus on driving your elbows down towards your hips rather than simply pulling with your biceps; this mental cue enhances lat activation.
- Avoid dropping quickly during the descent; a slow, controlled eccentric phase (lowering) significantly increases time under tension and builds strength.
- Ensure you achieve a full range of motion by fully extending your arms at the bottom and getting your chin clearly over the bar at the top.
Common mistakes
- Kipping or using momentum to pull yourself up reduces lat engagement and can strain your joints; perform each repetition with strict form, controlling the movement throughout.
- Not fully extending at the bottom or failing to get your chin over the bar limits muscle development; ensure a complete stretch and contraction for maximum benefit.
- Allowing your shoulders to shrug up to your ears at the top of the movement can strain them; keep your shoulders depressed and packed down throughout the pull.
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Get Ellim — FreeQuestions
What muscles does Shoulder Grip Pull-up work?
Shoulder Grip Pull-up primarily targets Latissimus Dorsi. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Shoulder Grip Pull-up good for beginners?
Shoulder Grip Pull-up is rated intermediate. 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 Shoulder Grip Pull-up?
You need Body weight to perform Shoulder 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 Shoulder Grip Pull-up?
Before pulling, actively depress your shoulder blades (think about putting them in your back pockets) to maximize lat engagement and protect your shoulders. Focus on driving your elbows down towards your hips rather than simply pulling with your biceps; this mental cue enhances lat activation. Avoid dropping quickly during the descent; a slow, controlled eccentric phase (lowering) significantly increases time under tension and builds strength. Ensure you achieve a full range of motion by fully extending your arms at the bottom and getting your chin clearly over the bar at the top.
What are common mistakes when doing Shoulder Grip Pull-up?
Kipping or using momentum to pull yourself up reduces lat engagement and can strain your joints; perform each repetition with strict form, controlling the movement throughout. Not fully extending at the bottom or failing to get your chin over the bar limits muscle development; ensure a complete stretch and contraction for maximum benefit. Allowing your shoulders to shrug up to your ears at the top of the movement can strain them; keep your shoulders depressed and packed down throughout the pull.
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Free · iPhone only · Available on the App Store