The reverse grip pull-up is a variation of the standard pull up. This variation can help strengthen your muscles and offer a better stretch.
Pull-ups that target the back muscles are effective in other parts of the body. Latissimus dorsi, deltoid anterior, levator scapulae, pectoralis major sternal head, brachialis, core, and brachioradialis are included.
How to Perform Reverse Grip Pull-ups?
To make the most out of the exercise, follow the steps below to avoid pain and injury.
- Stand on an elevated surface, such as a box or chair, and grab the pull-up bar with your hands.
- Make sure to keep your hands shoulder-distance apart, and use an underhand grip, i.e. ensure that your palms are facing towards your body.
- Hang on the pull-up bar with your arms fully extended, and pull your shoulder blades down. This position will ensure the safe movement of your scapula throughout the exercise.
- Keep your legs together and fully extended, and bend at your butts to lift your legs in front of your body. That will prevent the loss of energy that might affect your strength during the pull-up movement.
- Slightly lean your torso; engage your core, and tighten your lats to optimize the movement.
- Bring your elbows down towards your hips, and pull yourself down on the pull-up bar till your chin reaches the level of the bar.
- Lower yourself down till your lats get stretched, and prepare yourself for the next rep.
Important Tips to Consider
There are a few things to remember when doing reverse grip pull-ups.
- Do not use a grip that’s wider than shoulder width, as that can put a lot of pressure on the shoulder joints.
- When initiating the pull-up movement, keep your head stable. Do not allow it to sink into your shoulders, as that can strain your neck.
- Lower yourself slowly and at a controlled pace. Do not jerk or jump down. Always remember that the slower you lower yourself, the more effective the reverse pull-up will be.
Primary Benefits of Reverse Grip Pull-ups
Pull-ups are the best way to build strength. The same benefits can be found in reverse grip pull-ups.
The benefits of reverse grip pull-ups are listed here.
Develops Strong and Healthy Posterior Chain
One of the best things about an appealing body is a strong back. Studies show that pull-ups target the lat muscles. The lats are a group of muscles that help shape the back.
Builds Massive Back Strength
Strength in the back is important for health and fitness. Poor posture and back pain can be prevented by using the reverse grip pull-up.
Excellent Arm Exercise
While the back muscles work well, it also offers a great arm exercise by targeting the brachioradialis and brachialis.
Variations of Reverse Grip Pull-ups
There are variations that work the same way while allowing you to have variety in your workout training. It keeps your session interesting.
You need to try some variations.
1) Close Grip Reverse Pull-ups
A close grip reverse pull-up helps build the inner lats.
This exercise is a great upper body development exercise. Bring your hands in with a few inches of space between and perform a few pull-ups.
2) Assisted Reverse Grip Pull-up
If you don’t have enough strength in your upper body, this variation is perfect. This exercise can be used to build strength and perform more reps without assistance.
3) Australian Pull-up
Australian pull-ups involve the same muscles as conventional ones, but it’s an easier version as you only have to lift a part of your body weight.
You can change the resistance of the exercise by changing the body angle.
Takeaway
If you want to develop more muscle and strength, you need to incorporate reverse grip pull-ups into your workouts. The variation of the back builder pull-up is one of the best upper body exercises.
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Edited by Bhargav