Alternate Grip Pull Up

PB004

Level: Intermediate
Regression: Hammer-grip pull-ups
Progression: Archer pull-ups

Grab the pull-up bar with one hand in an underhand position and other hand in overhand position shoulder-width apart. Keep your body straight and feet together.

How to do:

1. Inhale and pull your body up until your chin is over the bar;

2. Exhale at the end of the pull;

3. Lower your body until arms are fully extended.

Recommendations:

Your body should be straight throughout the motion and without swinging movement during the exercise. Do not extend your neck to reach the pull-up bar, because it limits the range of motion and therefore the training efficiency. Underhand-grip hand gets more biceps involvement and the overhand one – the forearm involvement. Alternate your arms after each set.

See it in action!