Reverse grip Pull-up

Reverse grip Pull-up

The Reverse Grip Pull-up is a fantastic exercise that primarily targets the muscles in your upper back, including the latissimus dorsi (lats), rhomboids, and the biceps. It is a challenging variation of the traditional pull-up, requiring you to grip the bar with your palms facing towards you. This grip change shifts the emphasis to different muscle groups, making it an excellent addition to your upper body workout routine. The Reverse Grip Pull-up not only helps to build a stronger and more defined back, but it also engages the muscles in your arms and shoulders. By pulling your bodyweight up towards the bar, you activate the biceps, resulting in stronger and more toned arms. Additionally, this exercise helps improve your grip strength, as you need to hold onto the bar with an underhand grip throughout the movement. Incorporating the Reverse Grip Pull-up into your workout routine can bring about various benefits. It can contribute to improved upper body strength, enhanced posture, and better overall body composition. However, it's important to note that this exercise requires a certain level of upper body strength. If you are a beginner, it may be wise to start with assisted variations or work on building up your strength with other exercises before attempting the Reverse Grip Pull-up. Remember to always perform exercises with proper form to avoid injury. If you're unsure about how to execute this exercise correctly, seek guidance from a qualified fitness professional who can provide you with detailed instructions and ensure your safety during workouts.


  • Position yourself underneath a pull-up bar, with your palms facing towards you and your hands placed slightly wider than shoulder-width apart.
  • Start by hanging from the bar with your arms fully extended and your body straight.
  • Engage your core muscles and squeeze your shoulder blades together as you pull your body upwards, leading with your chest.
  • Continue pulling until your chin is above the bar, and pause for a brief moment.
  • Slowly lower your body back down to the starting position, fully extending your arms.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the movement
  • Focus on pulling with your back muscles rather than your arms
  • Start with a wide grip to target the outer back muscles
  • Gradually increase the difficulty by using a narrower grip
  • Use controlled and slow movements to maximize muscle engagement
  • Ensure your body is in a straight line from head to toe throughout the exercise
  • Inhale as you lower your body and exhale as you pull yourself up
  • Avoid swinging or using momentum to complete the movement
  • Progressively increase the number of repetitions and sets as you become stronger
  • Listen to your body and take breaks or decrease intensity if needed


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