Shoulder Grip Pull-Up
Description
The shoulder grip pull-up is performed with hands placed at shoulder width using an overhand grip. The narrower-than-wide grip is shoulder-friendly and allows a strong contraction at the top. It hits the lats well and recruits the biceps more than a wide grip pull-up.
Muscle Group
Equipment Required
Shoulder Grip Pull-Up Instructions
- Reach up and grab a pull-up bar with an overhand grip.
- Place your hands shoulder-width apart.
- Hang from the bar with arms fully extended.
- Brace your core and squeeze your shoulder blades down.
- Pull yourself up by driving your elbows down and back.
- Continue until your chin clears the bar.
- Squeeze the lats hard at the top.
- Lower with control to a full hang.
Shoulder Grip Pull-Up Form & Visual
Shoulder Grip Pull-Up Benefits
- Shoulder-friendly grip width
- Strong contraction at the top
- Balanced lat and bicep recruitment
- Builds back and arm strength
- Useful for pull-up training
- Improves grip strength
Shoulder Grip Pull-Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Rear deltoid
Shoulder Grip Pull-Up Variations & Alternatives
- Pull-Up
- Chin-Up
- Wide Grip Pull-Up
- Neutral Grip Pull-Up
