Underhand Chin-Up
Supinated grip pull-up activating lats and biceps with superior mechanical leverage.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Grasp overhead bar with palms facing towards you at shoulder width. Hang fully with arms extended, then drive elbows down into ribs.
- Primary Muscle: BACK
- Secondary Synergists: BICEPS
- Rest Interval: 90 seconds between sets
Underhand Chin-Up Anatomy Activation
Primary motor unit recruitment for back with secondary synergist stabilizers.
Step-by-Step Execution Guide
Grasp overhead bar with palms facing towards you at shoulder width.
Hang fully with arms extended, then drive elbows down into ribs.
Pull body up until chin cleanly passes the bar.
Lower with control over 3 seconds back to full extension.
Common Mistakes & Form Fixes
Partial reps not reaching full lockout.
Swinging legs forward.
Excellent compound movement for simultaneous back and arm growth.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
