Underhand Pull-up

Directions:

Preperation/body position

1. If needed, find a suitable platform to stand on so that you can reach the bar.
2. Grasp the bar with an underhand shoulder width grip.
3. Hang free from the bar, arms fully extended.
4. Bend knees if there is not enough clearance.

Excution/Movement

1. Pull body up, so that neck reaches the bar level.
2. After peak contraction, slowly control body back to beginning position, so arms are full extended.
3. Repeat for desired number of repetitions.

Comments

A great basic exercise to stimulate the general back muscles, and also the elbow flexor muscles, the biceps brachii and brachialis.

The biceps brachii involvement is greater compared to that of most other pull up variations, due to the grip being used. The close grip requires more of a shoulder extension movement, as arms are kept close to the body throughout the movement. This still greatly stimulates the latissimus dorsi, but the biceps are also greatly recruited and stimulated.

This exercise can also usually performed on the assisted pull up station, which may prove helpful for those who can not perform the exercise with their own body weight. The pull down station is also another possible avenue to help build up the strength needed to move onto the bodyweight close grip pull ups.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.