Underhand Grip / Chin-Ups / Pull-Ups /Pullups
How to Do Underhand Grip / Chin-Ups / Pull-Ups /Pullups
- Standing under a pull-up bar, reach up and hold onto the bar with an underhand grip. Make sure your hands are about shoulder width apart.
- Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
- Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your ribcage.
- Continue lifting until your chin reaches the bar level. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) and your biceps as they contract.
- Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
- Repeat.
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Related Biceps Exercises
TRX Suspension Strap Bicep Curls
Stability / Swiss / Exercises Ball Dumbbell Preacher Curls
Resistance Band Bicep Curls
Underhand Grip / Chin-Ups / Pull-Ups /Pullups Exercise Details
Muscles worked
Underhand Grip / Chin-Ups / Pull-Ups /Pullups targets biceps and also works middle back / lats. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: full gym.
Similar exercises
Related exercises that work similar muscle groups include Trx suspension strap bicep curls, stability / swiss / exercises ball dumbbell preacher curls and resistance band bicep curls. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
