Supinated Narrow Grip Pull-up

Master the supinated narrow grip pull-up to build powerful lats and biceps. This challenging bodyweight exercise enhances upper body strength and muscle

AdvancedBack Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Supinated Narrow Grip Pull-up

Compound

Smith Bent Over Narrow Pronated Grip Row

Back · Infraspinatus · Smith machine

Intermediate

Compound

Shoulder Grip Pull-up

Back · Latissimus Dorsi · Body weight

Intermediate

Compound

Narrow Seated Chin up

Back · Body weight

Intermediate

Compound

Close Grip Pull-Up

Back · Body weight

Advanced

Description

A pull-up variation that is performed with a supinated (underhand) grip, hands positioned narrower than shoulder width.

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How to do Supinated Narrow Grip Pull-up

01
Setup
Position yourself under a pull-up bar. Grab the bar with a supinated (underhand) grip, hands closer than shoulder-width apart, typically 6-10 inches between hands.
02
Setup
Hang freely from the bar with arms fully extended, shoulders depressed and retracted, and core engaged to prevent swinging.
03
Initiate the pull by engaging your lats and biceps, pulling your chest towards the bar until your chin clears the bar.
04
Focus on keeping your elbows tucked in close to your body throughout the upward movement.
05
Slowly lower yourself back down to the starting position with controlled movement, fully extending your arms without losing tension in your shoulders.

Tips

Maintain a slight posterior pelvic tilt and keep your core tight throughout the movement to prevent arching your lower back and to engage your abdominal muscles.
Visualize pulling your elbows down towards your hips rather than just pulling your chin over the bar to maximize lat engagement.
Fully extend your arms at the bottom of each rep to achieve a full range of motion, but avoid completely relaxing your shoulders to maintain active tension.
Control both the concentric (pulling up) and eccentric (lowering down) phases of the movement to maximize muscle growth and strength development.

Common mistakes

Swinging or using momentum to get up reduces muscle activation; focus on a strict, controlled pull by engaging your core and lats.
Not achieving a full range of motion by failing to fully extend arms at the bottom or clear the chin at the top; ensure complete extension and chin over bar for maximum benefit.
Flaring elbows out wide decreases biceps and lat engagement; keep your elbows tucked close to your sides throughout the pull.

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Questions

Is Supinated Narrow Grip Pull-up good for beginners?

Supinated Narrow 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 Supinated Narrow Grip Pull-up?

You need Body weight to perform Supinated Narrow 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 Supinated Narrow Grip Pull-up?

Maintain a slight posterior pelvic tilt and keep your core tight throughout the movement to prevent arching your lower back and to engage your abdominal muscles. Visualize pulling your elbows down towards your hips rather than just pulling your chin over the bar to maximize lat engagement. Fully extend your arms at the bottom of each rep to achieve a full range of motion, but avoid completely relaxing your shoulders to maintain active tension. Control both the concentric (pulling up) and eccentric (lowering down) phases of the movement to maximize muscle growth and strength development.

What are common mistakes when doing Supinated Narrow Grip Pull-up?

Swinging or using momentum to get up reduces muscle activation; focus on a strict, controlled pull by engaging your core and lats. Not achieving a full range of motion by failing to fully extend arms at the bottom or clear the chin at the top; ensure complete extension and chin over bar for maximum benefit. Flaring elbows out wide decreases biceps and lat engagement; keep your elbows tucked close to your sides throughout the pull.