Reverse Grip Pull Up

Reverse Grip Pull Up


This exercise involves gripping the pull-up bar with your palms facing towards you, instead of away from you. It primarily targets the muscles in your back, shoulders, and arms, and can help improve overall upper body strength and stability.

Muscle Group

Equipment Required

Reverse Grip Pull Up Instructions

  1. Find a pull-up bar that is sturdy and can support your weight.
  2. Stand underneath the bar and reach up to grab it with your palms facing towards you (reverse grip).
  3. Hang from the bar with your arms fully extended and your feet off the ground.
  4. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
  5. Pause for a moment at the top of the movement, then slowly lower yourself back down to the starting position with your arms fully extended.
  6. Repeat for the desired number of repetitions.

Reverse Grip Pull Up Form & Visual

Reverse Grip Pull Up

Reverse Grip Pull Up Benefits

  • Targets the back muscles, specifically the lats, rhomboids, and traps
  • Engages the biceps and forearms as secondary muscles
  • Improves grip strength
  • Increases upper body strength and endurance
  • Can be modified for different fitness levels by using assistance bands or adjusting the angle of the body

Reverse Grip Pull Up Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Trapezius
  • Rhomboids
  • Latissimus dorsi
  • Posterior deltoids

Reverse Grip Pull Up Variations & Alternatives

  • Wide grip reverse pull up
  • Close grip reverse pull up
  • Assisted reverse grip pull up
  • Weighted reverse grip pull up
  • One arm reverse grip pull up