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Lats · Body weight · Intermediate

How to do Reverse Grip Pull-up

The reverse grip pull-up is a bodyweight exercise targeting the lats, performed by pulling the body up to a bar with an underhand grip. It also engages the biceps and forearms.

Reverse Grip Pull-up demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Body weight
Level
Intermediate
Category
Back

How to do Reverse Grip Pull-up, step by step

  1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
  2. Hang from the bar with your arms fully extended and your body straight.
  3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
  4. Continue pulling until your chin is above the bar.
  5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Reverse Grip Pull-up →

Muscles worked

Reverse Grip Pull-up works your lats as the main mover, with help from your biceps and forearms.

Variations

Reverse Grip Pull-up is a variation of Pull-up.

Track Reverse Grip Pull-up in SPLYT

Reverse Grip Pull-up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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