Bodyweight Training

False Grip Chin-Up exercise

A chin-up performed using a false grip, where the wrist and forearm support some of your body weight, increasing wrist and grip strength.

False Grip Chin-Up exercise demonstration

How to perform False Grip Chin-Up

  1. Grab the bar with palms facing you, wrapping your wrist over the bar (false grip).
  2. Hang with arms fully extended and shoulders engaged.
  3. Pull yourself upward, keeping your wrists above the bar.
  4. Lead with your chest toward the bar.
  5. Slowly lower to the starting position.
  6. Maintain the false grip throughout the set.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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