CompoundBodyweight
Reverse Grip Pull-Up
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 6–10 reps (65–80% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 4–6 reps (75–90% 1RM, RPE 7–9)
Endurance
Stamina
2–3 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
📋How to Perform
- Grasp a pull-up bar with an underhand (supinated) grip with your hands positioned shoulder-width apart and palms facing toward you
- Hang from the bar with your arms fully extended straight down and your feet off the ground, engaging your core
- Retract your shoulder blades by pulling them down and back to establish a strong starting position
- Take a breath, then pull yourself up by driving your elbows down toward your hips, focusing on your back muscles
- Continue pulling with control until your chin rises clearly above the level of the bar - this ensures full range of motion
- Focus intensely on using your back muscles to pull rather than relying primarily on your biceps and arms
- At the top position, pause for 1-2 seconds and squeeze your lats as hard as possible
- Slowly and with complete control, lower yourself back down to the fully extended starting position, taking 2-3 seconds
💡Coaching Cues
- ✓
Underhand grip
- ✓
Pull with back
- ✓
Chin above bar
- ✓
Squeeze lats at top
- ✓
Control descent
- ✓
Full extension at bottom
⚠️Common Mistakes
- ✗
Using momentum or swinging
- ✗
Pulling with arms only
