Reverse grip Pull-up
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The reverse grip pull-up is a bodyweight pulling exercise performed with a supinated (palms-toward-you) grip on a pull-up bar, placing the latissimus dorsi as the primary mover. Synergists including the brachialis, brachioradialis, teres major, and posterior deltoid contribute significantly to each rep. It is an effective choice for building back width and overall upper-body pulling strength.
How to do the Reverse grip Pull-up
- 1Stand beneath a pull-up bar and grip it with a shoulder-width, supinated (underhand) grip so your palms face toward you.
- 2Hang at full arm extension, allowing your shoulders to relax slightly upward before initiating the pull.
- 3Depress and retract your shoulder blades — pull them down and back — to engage the lats before you bend your elbows.
- 4Drive your elbows down and back toward your hips as you pull your chin up toward the bar.
- 5Continue pulling until your chin clears the top of the bar, keeping your torso roughly vertical and your core braced.
- 6Pause briefly at the top without shrugging your shoulders up toward your ears.
- 7Lower yourself under control back to a full hang over 2–3 seconds, resisting the descent rather than dropping.
- 8Reset your scapular position at the bottom and repeat for the target number of reps.
Form tips
- Think about driving your elbows toward your back pockets rather than simply pulling with your hands — this shifts the focus to the lats and away from the arms.
- Initiate every rep with scapular depression before your elbows bend to pre-load the lats and reduce shoulder impingement risk.
- Keep your body from swinging by bracing your core and crossing your ankles if needed to reduce momentum.
- Exhale as you pull and inhale at the bottom of the hang, keeping your ribs pulled down so your lower back does not arch as you rise.
- Squeeze the bar hard for the whole set — grip fatigue often ends a set before the lats are actually done working.
Common mistakes
- Using momentum and kipping to get over the bar, which reduces lat engagement and increases injury risk at the shoulder and elbow.
- Neglecting to retract and depress the shoulder blades at the start, causing the upper traps to dominate and reducing lat activation.
- Not reaching full extension at the bottom of each rep, which shortens the range of motion and limits muscle development.
- Letting the chin barely peek over the bar instead of achieving a full pull, which means you are stopping short of a complete contraction.
- Gripping too narrow, which can compress the wrists and shift too much load onto the arms rather than the back.
Frequently asked questions
What is the difference between a reverse grip pull-up and a regular pull-up?
A regular pull-up uses a pronated (overhand) grip with palms facing away, while a reverse grip pull-up uses a supinated (underhand) grip with palms facing toward you. The supinated grip puts the elbow flexors in a stronger line of pull so they assist more, while the latissimus dorsi remains the primary mover in both versions.
What muscles does the reverse grip pull-up work?
The primary muscle is the latissimus dorsi. The brachialis, brachioradialis, teres major, posterior deltoid, levator scapulae, and pectoralis major sternal head all act as synergists.
Is a reverse grip pull-up easier than a chin-up or regular pull-up?
The reverse grip pull-up is essentially the same movement as a chin-up — both use a supinated, shoulder-width grip. Most people find this variation slightly easier than a pronated-grip pull-up because the elbow flexors contribute more from a supinated grip.
How wide should my grip be for a reverse grip pull-up?
Shoulder-width is the standard starting point. A grip that is too narrow places excess stress on the wrists, while a very wide supinated grip becomes anatomically awkward and limits range of motion.
How can I progress if I cannot do a full reverse grip pull-up yet?
Start with assisted reps using a resistance band looped around the bar and your feet, or use a pull-up assist machine. Negative reps — jumping to the top position and lowering yourself slowly — are also highly effective for building the strength needed for full reps.
