Reverse Grip Pull-Ups

Reverse grip pull-ups are a highly effective, but often overlooked, variation of regular pull-ups. They focus specifically on building the thickness of your back muscles, which gives your body more depth. If your back looks flat from the side, reverse grip pull-ups can help fill it out and add definition.

Why Do Reverse Grip Pull-Ups?

The main reason to do reverse grip pull-ups is to increase the thickness of your back, especially in the middle area. Many people focus too much on widening their back, but forget about building depth. Without a thicker back, your body can look wide but flat from the side, which some people in the fitness world jokingly compare to being as flat as a piece of paper.

These pull-ups target the trapezius and rhomboid muscles in the middle of your back, which are often hard to work properly with other exercises. In classic pull-ups, people tend to use mostly their biceps and lat muscles. This can lead to problems because the other back exercises that target the middle of the back, like heavy rows or shrugs, can put a lot of strain on your spine, especially if the weight is too heavy or your technique isn’t perfect. This can lead to injury or long-term issues like back pain.

The Challenge with Middle Back Muscles

The muscles in the middle of the back, like the rhomboids and trapezius, only respond well to heavy loads. But the problem with many exercises that work this area is that increasing the weight often leads to bad form. Poor form can result in serious injuries, especially to the spine. This is why it’s tough to train these muscles safely.

Reverse grip pull-ups offer a solution. They allow you to train your middle back without risking spinal injury. While there are machines designed to target the rhomboids and trapezius, they don't provide the same level of intensity because the movements are fixed and less dynamic. Reverse grip pull-ups, however, are a more natural and effective way to train these muscles.

How to Do Reverse Grip Pull-Ups Correctly

Starting Position:

Grab the bar with an underhand grip (palms facing you), about shoulder-width apart.
Tilt your head back slightly.
Engage your core muscles (abs) and bend your knees a bit, crossing your legs at the calves.

Pulling Up:

With a strong, controlled motion, bend your arms at the elbows and pull your chest toward the bar.
Imagine pulling the bar toward your chest rather than pulling your body up. This mental trick can help you use the right muscles.
Try to touch the bar with the middle of your chest. To do this, you will need to lean your body back slightly.
Your elbows should point straight down. When you reach the top of the movement, squeeze your shoulder blades together and engage your biceps. Hold for a second before lowering yourself down.

Lowering Phase:

Lower yourself in one smooth, controlled movement. Straighten your arms and lower your legs at the same time.
Don't relax completely at the bottom—keep a slight tension in your shoulders to avoid losing momentum and maintain control.

Common Mistakes

Using a Narrow Grip:

If your hands are too close together (almost touching), your back muscles won’t activate properly, and you’ll feel strain in your forearms and biceps. Plus, a narrow grip limits your range of motion, making the exercise less effective.

Not Lifting Your Torso:

Regular pull-ups involve pulling to the chin, but for reverse grip pull-ups, you need to pull your chest to the bar. This means arching your back, tightening your core, and lifting your legs slightly forward. If you can’t do this, you might need to strengthen your core muscles by doing exercises like crunches and leg raises.

In Summary

Reverse grip pull-ups are a must-do variation for building a balanced, athletic body. They are especially important for adding thickness to your back, which gives you a fuller and more complete look. If you want a well-rounded physique, it’s important to mix in different types of pull-ups, and reverse grip pull-ups should be one of your go-to exercises.

If you’re just starting out and can’t do reverse grip pull-ups yet, try using a lat pull-down machine with the same grip to build strength and get used to the movement. This will help train your nervous system so you can eventually perform the full pull-up with proper form.