Supinated Narrow Grip Pull-up

Description

How to Do Supinated Narrow Grip Pull-up

1. 1
   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.

2. 2
   Setup

   Hang freely from the bar with arms fully extended, shoulders depressed and retracted, and core engaged to prevent swinging.

3. 3

   Initiate the pull by engaging your lats and biceps, pulling your chest towards the bar until your chin clears the bar.

4. 4

   Focus on keeping your elbows tucked in close to your body throughout the upward movement.

5. 5

   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.