Alternate Grip Pull Up


Level: Intermediate
Regression: Hammer-grip pull-ups
Progression: Archer pull-ups

Grab the pull-up bar with one hand in an underhand position and other hand in overhand position shoulder-width apart. Keep your body straight and feet together.

How to do:

1. Inhale and pull your body up until your chin is over the bar;

2. Exhale at the end of the pull;

3. Lower your body until arms are fully extended.


Your body should be straight throughout the motion and without swinging movement during the exercise. Do not extend your neck to reach the pull-up bar, because it limits the range of motion and therefore the training efficiency. Underhand-grip hand gets more biceps involvement and the overhand one – the forearm involvement. Alternate your arms after each set.