Underhand Pull-Up exercise
A pull-up performed with an underhand grip, similar to a chin-up and targeting upper back and biceps.
Updated By PumpPal
How to perform Underhand Pull-Up
- Grab a pull-up bar using an underhand grip, shoulder-width apart.
- Hang with arms straight and body still.
- Brace your core and pull your chin above the bar.
- Keep elbows close to your sides.
- Squeeze at the top position.
- Lower yourself slowly until arms are straight.
- Repeat.
What is Underhand Pull-Up?
An underhand pull-up is a vertical bodyweight pull performed with the palms facing you. This grip is commonly called a chin-up and usually gives the biceps more leverage than an overhand pull-up while still training the back through a full hanging-to-bar path.
What muscles does Underhand Pull-Up work?
The lats, biceps, brachialis, rhomboids, and middle and lower trapezius produce the pull. The forearms and hands maintain the grip while the rotator cuff, abdominal wall, glutes, and legs keep the body controlled.
Underhand Pull-Up form cues and common mistakes
- Use a secure bar and begin from a comfortable underhand grip about shoulder-width apart.
- Start from active shoulders with the ribs controlled instead of hanging heavily or swinging into the first repetition.
- Drive the elbows down and pull the upper chest toward the bar without craning the neck forward.
- Keep the torso steady and avoid kicking, excessive arching, or turning the movement into a partial-range curl.
- Lower under control until the arms are long, and use band or foot assistance if you cannot repeat the range cleanly.
How to add Underhand Pull-Up to a workout
Use underhand pull-ups early in a pulling workout while the grip is fresh. Begin with 3 to 5 sets of 3 to 8 controlled repetitions, leaving 1 to 3 clean repetitions in reserve. Build total repetitions before adding external load.
Frequently asked questions
Is an underhand pull-up the same as a chin-up?
Yes. An underhand pull-up is commonly called a chin-up because the palms face the body. The grip typically increases biceps involvement compared with an overhand pull-up.
What muscles do underhand pull-ups work?
They train the lats, biceps, brachialis, rhomboids, and middle and lower trapezius. The forearms, rotator cuff, core, glutes, and legs help stabilize the body.
How do I make underhand pull-ups easier?
Use a resistance band, a feet-assisted setup, or controlled negative repetitions. Choose enough assistance to complete the full path without swinging or losing shoulder control.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.