Reverse-grip Pull-up
Expert Advice
Engage your core throughout the exercise to stabilize your body and prevent swinging.
How-to-do Steps
- Grab a pull-up bar with an underhand grip, hands shoulder-width apart.
- Hang with your arms fully extended and your legs crossed behind you.
- Pull yourself up until your chin is above the bar, focusing on using your lats.
- Lower yourself back down with control to the full hang position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Reverse-grip Pull-up primarily targets the Lats, Shoulders, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Shoulders20%
Traps10%
Secondary
Biceps10%
Forearms5%
Chest5%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Reverse-grip Pull-up work?
Reverse-grip Pull-up primarily targets the Lats, Shoulders, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Reverse-grip Pull-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Reverse-grip Pull-up suitable for beginners?
Reverse-grip Pull-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
