Underhand Grip Pull Up


Level: Intermediate
Regression: Assisted underhand grip pull-ups or inverted rows
Progression: Weighted underhand grip pull-ups or muscle-up variations

Grab the bar with palms facing you. Pull yourself up, targeting back and arms, then lower down. Prioritize safety, gradual progression, and proper form.

How to do:

1. Inhale, pull your body up;

2. Exhale, lower down;

3. Maintain controlled breathing, inhaling during the lift and exhaling during the descent.


Focus on controlled motion, engage core, maintain an underhand grip for biceps activation. Gradually increase difficulty for continued progress.