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Exercise Lab

Reverse-Grip Pull-up

View Instructions

Equipment

  • Pullup Bar

Muscle Groups

  • Back
  • Biceps
  • Shoulders

Purposes

  • Latissimus dorsi ("Wing" muscles) strength
  • Biceps strength

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Description

  • Start with your hands on the bar at shoulder-width, palms facing backwards.
  • Bending your legs behind you, hang with your arms straight.
  • Keeping your chest up at all time, pull yourself up as high as you can.
  • Return slowly to the bottom position.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Jutting the chin forward or up
  • Shrugging the shoulders as you pull up