How to do the Shoulder Grip Pull-up
Shoulder 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.
Shoulder Grip Pull-up demonstration · © GymiaFit
Shoulder Grip Pull-up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Shoulder Grip Pull-up step by step
- 1Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
- 2Hang freely with your arms fully extended.
- 3Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
- 4Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 5Repeat for the desired number of repetitions.
Shoulder Grip Pull-up — questions
What muscles does the Shoulder Grip Pull-up work?
The Shoulder Grip Pull-up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Shoulder Grip Pull-up?
None — the Shoulder Grip Pull-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Shoulder 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 Shoulder 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 Shoulder 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.