Reverse Grip Pull-up
What Reverse Grip Pull-up really gives you is control through the whole range, driven by pure bodyweight leverage.
How to do Reverse Grip Pull-up
- Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your back muscles and pull your body up towards the bar, leading with your chest.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Reverse Grip Pull-up Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Reverse Grip Pull-up Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Reverse Grip Pull-up
Swap Reverse Grip Pull-up For
Reverse Grip Pull-up — Frequently Asked Questions
How do you do the Reverse Grip Pull-up?
Grab the pull-up bar with an underhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your body straight. Engage your back muscles and pull your body up towards the bar, leading with your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Reverse Grip Pull-up work?
The Reverse Grip Pull-up primarily targets the lats. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Reverse Grip Pull-up should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Reverse Grip Pull-up good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Reverse Grip Pull-up?
Try the Barbell Pullover, Medicine Ball Catch And Overhead Throw or the Lever Reverse Grip Lateral Pulldown. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
