Reverse Grip Pull Up
Reverse Grip Pull Up. Initial position – hang from a bar with an underhand grip, hands shoulder-width apart:
- Inhale and push out the chest as you raise the chin to the bar.
- Exhale at the end of the movement.
This movement develops the latissimus dorsi and teres major and is associated with the intense work of the biceps brachii and brachialis. Therefore, it could be included in an arm workout program.
This exercise also contracts the middle and lower portions of the trapezius, the rhomboids, and the pectorals.
Performing this exercise takes a certain amount of strength; use a high pulley to make it easier.
Reverse Grip Pull Up Workout Video
Application of the Exercise
Who shall do it: Middle and higher level athletes.
When: In the beginning of the training session dedicated back. After reverse chin-ups you should perform back lat pull-downs and straight-arm lat pull-downs.
How many: 3-4 sets, 8-15 repetitions.
In order for the tight reverse grip pull up to be most effective, use these tips:
- Keep the press taut and the casing stable. Do not hang out and do not swing your legs.
- It is better to perform one slow repeat than several jerky ones. Sharp movements during pull-ups are contraindicated.
- Do not use a grip that is too narrow or too wide. Put your brushes a little narrower than your shoulders. Pulling yourself with too narrow a grip, you create a traumatic load on the joints and spread your elbows, putting your hands wide or wider than the shoulders – transfer the load to your back. Then straight straight better get better.
- If you change the reverse grip pull up on a straight line without changing the distance between the brushes, then increase the load on the brachialis. This muscle is located under the biceps and also contributes to an increase in its volume.
- When you master pull-ups with your weight, you can increase the load due to the slower execution of the movement or using additional weights.
Narrow-grip pull-ups are a great biceps exercise on the horizontal bar. You can train at home, in the gym or on the street. For a more pronounced result, supplement your pull-ups with other exercises to train your biceps.
READ: More back exercises
Lats and Middle Back Exercises
- Reverse chin-ups
- Lat pull-downs
- Back lat pull-downs
- Close-grip lat pull-downs
- Straight-arm lat pull-downs