Shoulder Grip Pull-Up

A pull-up variation targeting the biceps and lats. The specific "shoulder grip" optimizes the line of pull for better brachialis recruitment.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Pull-up Bar

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Grip the pull-up bar with hands exactly shoulder-width apart using a supinated grip. Hang with arms fully extended and a tight core.

Instructions

1. Pull your body upward until the chin clears the bar.
2. Keep elbows tucked close to the body.
3. Squeeze the lats at the top.
4. Lower slowly to a full dead hang.
5. Maintain a proud chest throughout.

Common Mistakes

1. Flaring the elbows.
2. Kicking with legs.
3. Partial range of motion.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

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Weighted Lying Twist

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A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

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A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

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A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.