How To: Underhand Pull Up
- Hang from a pull-up bar using an underhand grip with your palms facing toward you.
- Position your hands approximately shoulder width apart.
- Allow your body to hang fully extended at the bottom position.
- Keep your body rigid from head to toe, maintaining a plank-like posture.
- Pull yourself upward by driving your elbows down toward your sides.
- Continue pulling until your chin clears the bar.
- Avoid reaching your head and neck forward to get over the bar.
- Lower yourself back down under control.
- Return to a full hang before beginning the next repetition.
- Repeat for the prescribed number of repetitions.
Equipment:
Common FAQs: Underhand Pull Up
The exercise primarily targets the lats, biceps, rhomboids, trapezius, and rear shoulders while also challenging the core and grip strength.
Returning to a full hang trains the lats through a larger range of motion, increases muscle activation in the stretched position, and can help improve shoulder mobility.
For many people, yes. The underhand grip increases bicep involvement, which often allows more repetitions compared to an overhand grip.
Band-assisted pull-ups, machine-assisted pull-ups, and lat pulldowns are excellent alternatives for building the strength needed to perform full pull-ups.
Once you can comfortably exceed the prescribed rep range, additional weight can be added using a dip belt, weight vest, or other loading methods.
Common Mistakes to Avoid
- Not using a full range of motion – Lower all the way to a full hang before beginning the next repetition.
- Reaching the chin forward to clear the bar – Focus on pulling higher rather than extending the neck.
- Using excessive body swing or kipping – Keep your body rigid and allow the lats and arms to perform the work.
- Performing partial repetitions – Full range of motion typically provides better strength and muscle-building benefits.
- Losing tension through the torso – Maintain a strong plank-like body position throughout the movement.
Long Description
The Underhand Pull Up is one of the most effective bodyweight exercises for developing upper-body pulling strength. Often referred to as a Chin Up, this variation uses an underhand grip, which increases the involvement of the biceps while still heavily recruiting the lats and upper-back muscles.
One of the major advantages of the exercise is the ability to train the lats through a large range of motion. By lowering into a complete hang between repetitions, the muscles are challenged from a stretched position, which can be highly beneficial for strength development and muscle growth. This stretched position also encourages shoulder mobility and healthy movement through the shoulder joint.
Proper technique is essential for maximizing the benefits of the exercise. Rather than swinging or using momentum, the body should remain rigid throughout each repetition. Thinking of the movement as a “moving plank” is often a useful cue. The torso remains stable while the lats and arms generate the force needed to lift the body.
For individuals who cannot yet perform bodyweight pull-ups, assisted variations provide an excellent pathway toward building the necessary strength. Resistance bands, assisted pull-up machines, and lat pulldowns can all help develop the muscles required for future pull-up success.
As strength improves, the exercise remains highly scalable. Additional weight can be added once bodyweight repetitions become too easy, making the Underhand Pull Up a valuable exercise for beginners and advanced lifters alike.
Whether your goal is building a stronger back, increasing arm size, improving athletic performance, or developing better pulling strength, the Underhand Pull Up is one of the most effective exercises available.
