Shoulder Grip Pull-Up

Muscles worked

Setup

1. Grasp the pull-up bar with an overhand grip (palms facing away) exactly at shoulder-width.
2. Hang with your arms fully extended in a dead hang, feet off the floor and legs straight or crossed at the ankles.
3. Engage your core and pull your shoulder blades down and back to create an 'active hang' starting position.

How to do it

1. Exhale as you pull your body upward by driving your elbows down toward your hips, aiming to bring your upper chest to the bar.
2. Keep your elbows tucked slightly forward rather than flared out to the sides to protect the shoulder joints.
3. Pause briefly at the top of the movement with your chin over the bar to maximize peak contraction.
4. Inhale as you lower yourself back to the starting position with a controlled 2-3 second eccentric phase.

Form checklist

• Keep your shoulders depressed away from your ears throughout the entire rep.
• Avoid 'kipping' or using leg momentum to swing yourself upward.
• Ensure your chest leads the movement rather than rounding your shoulders forward.
• Maintain a 'hollow body' position by squeezing your glutes and bracing your abs.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pulling the bar down to you rather than pulling yourself up.
• Try to 'break the bar' by applying outward pressure with your hands to better engage the lats and rotator cuff stabilizers.

Make it harder

• Incorporate a weight belt or hold a dumbbell between your feet to increase the total load.
• Perform 'chest-to-bar' repetitions, pulling higher until your sternum touches the bar for increased scapular retraction.

Frequently asked

What muscles does the shoulder grip pull-up work?

The shoulder grip pull-up primarily targets the deltoids and lats, and also works the abs and obliques as secondary muscles.

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

The shoulder grip pull-up uses pull up bar.

Is the shoulder grip pull-up good for beginners?

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

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