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Under hand pull up

The under hand grip causes slightly different stimulus compared to the over hand variations of the pull up, with the extension of the shoulder resulting in the upper back muscles being recruited, but with relatively more work load for the biceps brachii. The under hand pull up is a great arm builder and many trainers choose to include the under hand pull up within arm training sessions for this reason.

This exercise can be performed on an assistant pull up machine to build up strength if a trainer is unable to perform free hanging pull ups. Another method of building up strength includes the incorporation of the training technique "negatives", where only the negative phrase of the exercise (lowering of the body) is performed, in a slow and controlled manner for a set number of repetitions.

Performing under hand pull ups

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • If needed, find a suitable platform to stand on so that you can reach the bar.
  • Grasp the bar with an underhand shoulder width grip.
  • Hang free from the bar, arms fully extended.
  • Bend knees if there is not enough clearance.
  • Pull body up, so that neck reaches the bar level.
  • After peak contraction, slowly control body back to beginning position, so arms are full extended.
  • Repeat for desired number of repetitions.

Under hand pull ups courtesy of Fitness Uncovered - Bodybuilding & Fitness

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