Reverse-Grip Pull-Up
Back · Bodyweight · Intermediate
Also known as: reverse grip pull up, reverse-grip pullup.
How to do it
- Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your back muscles and pull your body up towards the bar, leading with your chest.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Lats
Secondary: Biceps, Forearms
Is your Reverse-Grip Pull-Up good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Clean reps |
|---|---|
| Beginner | 1 reps |
| Novice | 4 reps |
| Intermediate | 7 reps |
| Advanced | 10 reps |
| Expert | 13 reps |
| Veteran | 17 reps |
| Elite | 21 reps |
| Master | 26 reps |
| Apex | 30 reps |
These targets mirror Buffro's bodyweight-rep rank math for adults under 40 and adjust for bodyweight. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Reverse-Grip Pull-Up.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your lats.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Reverse-Grip Pull-Up FAQ
What muscles does the Reverse-Grip Pull-Up work?
The primary target is lats. It also involves biceps, forearms while you keep the movement controlled.
How many sets and reps should I do for the Reverse-Grip Pull-Up?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Reverse-Grip Pull-Up strength standards?
Use clean reps through the same range each set. Buffro adjusts bodyweight-rep standards for bodyweight, sex, and the movement's difficulty family.
Is the Reverse-Grip Pull-Up known by another name?
Yes. Common search variants include reverse grip pull up, reverse-grip pullup. They refer to the same basic movement, although equipment setup can vary.
