Reverse-Grip Pull-Up for Back Muscles
Differentiation: Mechanics
This variation of a pull-up is unique. Here is how: you use a reverse grip. Using this grip engages and develops your biceps and brachioradialis, | as well as your lower lats | and lower trapezius. | You also pull your chest to the bar. | With normal reverse-grip pull-ups, you pull your chest above the bar. Pulling your chest to the bar engages and develops your lower lat muscles.
Starting Position
To get into starting position, do this...
1) Locate a pull-up bar.
2) Stand under the pull-up bar so it is more than an arms-length over your head.
3) Jump up and grab the pull-up bar.
4) Grasp the pull-up bar - with a reverse grip.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Pull your body upward...
3) ...until your chest is over the pull-up bar.
4) Hold this position for a count of one second.
5) Then, inhale as you slowly lower your body to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows close to the sides of your body and do not allow them to bow outward.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
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