Reverse Grip Pull-Up

A bodyweight pulling exercise using an underhand (supinated) grip where you pull your body upward toward the bar, emphasizing the biceps and lats.

Instructions

1. Hang from a pull-up bar with your hands slightly narrower than shoulder-width apart using an underhand (supinated) grip, where your palms face toward you.
2. Your arms should be fully extended with your body hanging straight down and your feet off the ground.
3. Pull yourself upward by bending your elbows, driving your elbows downward and back.
4. Continue pulling until your chin is above the bar or your chest approaches the bar.
5. Squeeze your lats and biceps at the top of the movement.
6. Lower yourself in a controlled manner, fully extending your arms to return to the starting position.
7. Repeat for the desired number of repetitions.

Tips

• The underhand grip significantly increases biceps involvement compared to overhand pull-ups.
• Narrower grip width emphasizes the biceps and lats more than wider grips.
• Focus on pulling your elbows down rather than just thinking about pulling yourself up.
• Full range of motion (from full extension to chin above bar) maximizes the training effect.
• Beginners can use assistance machines or resistance bands to reduce the load.
• This variation is an excellent compound exercise for overall upper body pulling strength.