How to do the Reverse Grip Pull-up
Reverse Grip Pull-up is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Reverse Grip Pull-up demonstration · © GymiaFit
Reverse Grip Pull-up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Reverse Grip Pull-up step by step
- 1Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
- 2Hang from the bar with your arms fully extended and your body straight.
- 3Engage your back muscles and pull your body up towards the bar, leading with your chest.
- 4Continue pulling until your chin is above the bar.
- 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Reverse Grip Pull-up — questions
What muscles does the Reverse Grip Pull-up work?
The Reverse Grip Pull-up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Reverse Grip Pull-up?
None — the Reverse Grip Pull-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Reverse Grip Pull-up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Reverse Grip Pull-up?
Archer Pull Up, Bench Pull-ups, Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Reverse Grip Pull-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.