Chin up reverse normal grip

Category

Calisthenics

Difficulty

Intermediate

Equipment

Pull-up Bar

Primary muscles

Biceps Brachii, Latissimus Dorsi

Secondary muscles

Deltoids, Brachioradialis

How to do it

1. Begin by grasping a pull-up bar with an underhand grip (palms facing you) and your hands shoulder-width apart. Hang with your arms fully extended and your legs slightly bent or crossed behind you.
2. Engage your core and pull your shoulder blades down and back to start the movement.
3. Pull your body upward by bending your elbows and contracting your biceps, continuing until your chin is above the bar.
4. Lower yourself back to the starting position with a controlled movement, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Focus on using your biceps and back muscles to lift your body, avoiding excessive momentum.
• Perform the movement slowly and with control, especially during the lowering phase, to maximize muscle activation and prevent injury.
• Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
• Breathe steadily throughout the exercise, exhaling as you pull up and inhaling as you lower yourself.
• Use a full range of motion by fully extending your arms at the bottom and bringing your chin above the bar at the top.