Skip to content





Reverse Grip Chin-Up


Reverse Grip Chin-Up
Table Of Contents

Exercise Description

Target Muscle Group


Secondary Muscles

Abs, Biceps, Shoulders, Upper Back

Exercise Type


Equipment Required


Experience Level




Force Type


Target Muscles: Lats

Reverse Grip Chin-Up Overview

The muscles targeted in a Reverse Grip Chin-Up are the lats (latissimus dorsi), which are the large, triangular muscles that run down the sides of your back. Additionally, this exercise also works the biceps and forearms. 

The latissimus dorsi are responsible for several key functions in the upper body, including shoulder extension, adduction, and internal rotation. Strong lats help to stabilize the shoulder joint and can prevent injuries such as rotator cuff tears. Additionally, they contribute to a well-rounded physique and can give you that coveted "V-shaped" torso.

How to Do It?

Here's a step-by-step guide on how to perform Reverse Grip Chin-Ups:

  1. Start by gripping the bar with your hands shoulder-width apart, using an overhand (palms facing away from you) grip.
  2. Hang from the bar with your arms extended and your feet off the ground.
  3. Use your back muscles to pull yourself up towards the bar, keeping your elbows close to your sides.
  4. Once your chin is over the bar, slowly lower yourself back to the starting position.
  5. Repeat for 8-12 reps.

Reverse Grip Chin Ups Tips

  1. Use a smooth, controlled motion throughout the entire range of motion.
  2. Keep your elbows close to your sides and focus on using your back muscles to lift your body up.
  3. Don't swing your body up, as this can put unnecessary stress on your shoulders.
  4. If you find the exercise too difficult, try performing it with a band for assistance.
  5. If you want to increase the challenge, try adding weight by holding a dumbbell or plate between your feet.

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • How to Exercise Safely and Recover Properly When Sick

    Have you ever wondered whether you should exercise when you're feeling unwell? Many of us face a common dilemma, e...

  • How to Track Fitness Progress: 10 Ways to Meet Your Goals

    Have you ever started a new workout routine full of enthusiasm and excitement, only to find that your motivation d...

  • 10 Scientifically Proven Benefits of CoQ10 that You Should Know

    Coenzyme Q10 is an important compound produced in your body and stored in mitochondria. It plays an essential role...

  • 7 Foods That Kill Testosterone and 7 Foods That Boost It

    Testosterone is a sex hormone that has many important functions in the body. The hormone is present in both gender...

  • Gain Lean Muscles: Workout, Nutrition Plan & More

    It’s just been a few days since you started going to the gym, and you already expect to see the perfect lean muscl...

  • Workout Meal Plan According to Professional Athletes for Better Results

    Nutrition has a major role in bringing positive results to the body. For athletes, nutrition significantly contrib...

  • How to Reduce Calorie Intake? 7 Lifestyle Changes That Can Help You Lose Weight

    Do you frequently get feelings of regret after you've finished a meal? Do you feel as though you consume an excess...

  • What is a Tabata Workout? All You Need to Know

    Do you want to get fit but don't have much time? Well, then, a Tabata workout might be perfect for you. Tabata is ...

  • Discover the Transformative Power of Yoga and Acquire Peace From Poses

    In our modern media-driven world, yoga is often portrayed as a physical practice focused solely on poses. However,...

  • The Power of Personalization in Weight Management: Crafting Your Tailored Journey to Success

    Embarking on a weight-loss journey can be overwhelming, especially with the multitude of diets and fitness trends ...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.