Pull-Ups: Underhand Grip
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Strength Training
Vertical Pulling
Bodyweight
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Pull-Up Bar
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Intermediate to Advanced
Overview
Underhand Grip Pull-Ups, also known as chin-ups, are a powerful compound exercise that emphasizes the lats and biceps while also engaging the upper back and core. The supinated grip (palms facing you) allows for greater biceps activation compared to a traditional overhand pull-up.
Muscles Worked
PRIMARY:
Latissimus Dorsi (Lats)
Biceps Brachii
SECONDARY:
Rhomboids
Lower and Middle Trapezius
Core (for stabilization)
Forearms and Grip
STEP-BY-STEP INSTRUCTIONS
Grab the pull-up bar with an underhand (supinated) grip, hands shoulder-width apart.
Engage your core and pull your shoulders down and back before beginning the movement.
Initiate the pull by driving your elbows down and in, lifting your chin above the bar.
Pause briefly at the top, then lower yourself with control until your arms are fully extended.
Reset and repeat for reps.
Benefits
Builds upper body strength using only bodyweight
Increases biceps and lat development
Enhances grip strength and scapular control
Great indicator of pulling strength and muscular balance
Can be progressed with tempo, added weight, or eccentric variations
COACHING CUES
Start from a dead hang. Keep yourself from swinging or kipping
Elbows drive down and back, not out
Chest to bar, chin clears the top
Stay tall and avoid curling into the movement
Control the descent to increase time under tension
Notes
Include Underhand Grip Pull-Ups in your vertical pulling days or upper-body supersets. They’re especially useful for athletes and clients looking to build strength without relying on machines or added load.