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All exercises

Shoulder grip pull-up

Intermediate

Shoulder grip pull-up is a compound bodyweight exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
  2. 2Hang freely with your arms fully extended.
  3. 3Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
  4. 4Pause for a moment at the top, then slowly lower your body back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Pull up (neutral grip)Bodyweight
  • Reverse grip pull-upBodyweight
  • Wide grip pull-upBodyweight
  • Wide grip rear pull-upBodyweight
  • L-pull-upBodyweight
  • Assisted parallel close grip pull-upMachine

Easier variations

  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine

Harder variations

  • Weighted close grip chin-up on dip cageWeight plate
  • Weighted one hand pull upWeight plate
  • Weighted pull-upWeight plate
  • One arm chin-upBodyweight
Logged today · 2 min restShoulder grip pull-up

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  • Assisted standing chin-upMachine
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