Reverse Grip Pull Up
Description
The reverse grip pull-up is essentially a chin-up — performing a pull-up with a supinated (underhand) grip. The reverse grip shifts more demand to the biceps compared to the standard overhand pull-up.
Equipment Required
Reverse Grip Pull Up Instructions
- Grip a pull-up bar with an underhand (supinated) grip, hands shoulder-width apart.
- Hang with arms fully extended.
- Pull yourself up until your chin clears the bar.
- Squeeze your lats and biceps at the top.
- Lower under control.
- The underhand grip increases bicep involvement.
- Aim for 6 to 12 reps.
- Often easier than overhand pull-ups due to bicep assist.
Reverse Grip Pull Up Form & Visual
Reverse Grip Pull Up Benefits
- Increased bicep involvement from underhand grip
- Often easier than overhand pull-ups
- Builds back and bicep strength
- Full bodyweight pulling exercise
- Progressive with added weight
- Develops pulling strength
Reverse Grip Pull Up Muscles Worked
- Latissimus dorsi
- Biceps brachii (increased)
- Brachialis
- Trapezius (lower)
- Forearms
Reverse Grip Pull Up Variations & Alternatives
- Chin-Up
- Pull-Up (overhand)
- Brachialis Pull-Up (neutral)
- Wide-Grip Pull-Up
- Weighted Chin-Up
