Parallel-Bar Pull Up
Lats·Advanced·Compound
Underhand-Grip Pull Up
The Underhand Grip Pull Up targets the lats and biceps by pulling the body upward using a supinated hand position.
Category
Bodyweight
Difficulty
Advanced
Movement
Compound
Bodyweight
Yes
How to
How to do the Underhand-Grip Pull Up
- 01
Grip the pull-up bar with palms facing toward you at about shoulder-width.
- 02
Hang with your arms fully extended.
- 03
Brace your core and keep your body stable.
- 04
Pull your chest upward toward the bar.
- 05
Raise yourself until your chin clears the bar.
- 06
Lower yourself slowly back to full extension.
Performance tips
Cues that matter
- Pull your elbows down and slightly back
- Avoid swinging or using momentum
- Control the descent to maintain tension
Common questions
Frequently asked
What muscles does the Underhand-Grip Pull Up work?
The Underhand-Grip Pull Up primarily targets the Lats. Supporting muscles include Back, Biceps, Shoulders, Forearms.
Is the Underhand-Grip Pull Up a compound or isolation exercise?
The Underhand-Grip Pull Up is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Underhand-Grip Pull Up?
You need the following equipment: Pull Up Bar.
What difficulty level is the Underhand-Grip Pull Up?
The Underhand-Grip Pull Up is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
