Reverse Grip Pull-Up

Muscles worked

Setup

1. Grasp the pull-up bar with a shoulder-width, supinated grip (palms facing toward your body).
2. Hang with your arms fully extended in a dead hang, crossing your ankles if necessary to keep your feet off the floor.
3. Engage your core and pull your shoulder blades down and back into an 'active hang' position.

How to do it

1. Exhale as you pull your body upward by driving your elbows down toward your ribcage.
2. Continue the movement until your chin clears the bar and your upper chest is close to the bar.
3. Inhale as you lower yourself back down with a controlled 2-3 second tempo until your arms are fully extended.
4. Pause briefly at the bottom to eliminate momentum before starting the next repetition.

Form checklist

• Keep your elbows tucked close to your sides rather than flaring them outward.
• Avoid swinging your legs or using momentum (kipping) to assist the pull.
• Ensure your shoulders stay depressed away from your ears throughout the movement.
• Maintain a proud chest and avoid rounding your upper back at the top of the rep.

Pro tips

• Think about pulling the bar down to your chest rather than pulling your body to the bar to improve lat engagement.
• Squeeze your shoulder blades together at the peak of the movement to maximize activation of the rhomboids and middle trapezius.

Make it harder

• Wear a weighted vest or use a dip belt with plates to increase the resistance.
• Implement a 5-second eccentric (lowering) phase to maximize time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the reverse grip pull-up work?

The reverse grip pull-up primarily targets the lats, rhomboids, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the reverse grip pull-up?

The reverse grip pull-up uses pull up bar.

Is the reverse grip pull-up good for beginners?

The reverse grip pull-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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