Wide Underhand Pull-Ups
Muscle Group
Lats / Biceps
Equipment
Bodyweight
Difficulty
Advanced
Wide underhand grip, demanding combination for back and biceps.
How to Perform This Exercise
- 1 Grasp the bar with a palms facing you (underhand) grip, hands wider than shoulder-width.
- 2 Start from a dead hang, shoulders engaged (shoulder blades down and squeezed).
- 3 Pull your body upward, bringing your chin above the bar.
- 4 Contract your lats at the top then lower slowly.
- 5 Avoid swinging and control the descent to maximize the work.
Common Mistakes to Avoid
- Rounding your back during the movement, risking lower back injury.
- Using body momentum to cheat instead of pulling with the back.
- Not squeezing the shoulder blades at the end of contraction, reducing effectiveness.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Latissimus dorsi
- Trapezius
- Rhomboids
Secondary Muscles
- Biceps
- Erector spinae
- Rear deltoids
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