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Lats · Body weight · Intermediate

How to do Shoulder Grip Pull-up

The shoulder grip pull-up is a bodyweight exercise targeting the latissimus dorsi (lats) and also engaging the biceps and forearms. It requires the individual to pull their body up to a bar using a shoulder-width, overhand grip.

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

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

  1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
  2. Hang freely with your arms fully extended.
  3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
  4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles worked

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

Variations

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

Track Shoulder Grip Pull-up in SPLYT

Shoulder 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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