Reverse-Grip Pull-Up
Master the Reverse-Grip Pull-Up! Build serious biceps and back strength with this challenging bodyweight exercise.
The Reverse-Grip Pull-Up is a compound exercise that mainly works the biceps and back, with help from the shoulders. You'll need: pull up bar.
Required Equipment
Reverse-Grip Pull-Up Muscles Worked
Primary
Biceps (biceps brachii); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Reverse-Grip Pull-Up Variations and Alternatives
How to do the Reverse-Grip Pull-Up
Locate a pull-up bar and stand beneath it.
Reach up and grasp the bar with an underhand grip (palms facing toward you) slightly wider than shoulder-width apart.
Hang from the bar with your arms fully extended. This will be your starting position. Ensure that your body is straight, with your legs either slightly bent at the knees or crossed at the ankles.
Retract your shoulder blades slightly to engage your back muscles.
Pull your body upwards by flexing the elbows and pulling the shoulder blades back and down. Aim to bring your chin above the bar by focusing on driving your elbows down and back.
Pause briefly at the top of the movement when your chin is over the bar and your biceps are fully contracted.
Lower yourself back to the starting position in a controlled manner until your arms are fully extended.
Repeat the movement for the desired number of repetitions and sets.
Safety Tips: - Avoid swinging or using momentum to complete the pull-up. - Keep the movement controlled on the way up and on the way down. - Warm up properly before engaging in this exercise to prevent strain or injury. - Ensure the pull-up bar is secure and able to hold your body weight.
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Reverse-Grip Pull-Up FAQs
What muscles does the Reverse-Grip Pull-Up work?
The Reverse-Grip Pull-Up mainly works the biceps and back, with help from the shoulders. The main muscles are the biceps brachii and latissimus dorsi.
What equipment do you need for the Reverse-Grip Pull-Up?
Pull up bar.
Is the Reverse-Grip Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Reverse-Grip Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Reverse-Grip Pull-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Barbell Reverse-Grip Bent-Over Row, Bench Pull-Up and Bodyweight Door Handle Row.
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