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Shoulder Grip Pull-Up
A pull-up performed with a shoulder-width overhand grip, balancing lat and arm contribution and allowing the fullest natural range of motion.
BackBodyweightVertical pull
GoLightWeight mediashoulder-grip-pull-up
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
BicepsRear deltoidsRhomboidsCore
Equipment
Bodyweight
Pattern
Vertical pull
Setup
- 01Grip the bar overhand with hands directly above the shoulders.
- 02Hang with arms straight and feet off the floor.
- 03Set the shoulder blades down and back before the first rep.
- 04Brace the core so the legs hang still.
Execution
- 01Pull the shoulder blades down, then drive the elbows toward the ribs.
- 02Pull until the chin clears the bar with the chest toward it.
- 03Pause briefly at the top without craning the neck.
- 04Lower under control to a full straight-arm hang before the next rep.
Checkpoints
- -Each rep starts from a full dead hang with locked elbows.
- -The chest leads the pull rather than the chin poking forward.
- -Body stays quiet with no kipping or leg swing.
- -The descent takes at least as long as the pull.
Common mistakes
- -Cutting the bottom range and never reaching a full hang.
- -Craning the neck to sneak the chin over the bar.
- -Kipping with the hips to finish grinding reps.
- -Letting the shoulders shrug up at the top.
Programming notes
- -Use 3 to 5 sets of 5 to 10 reps as a primary vertical pull.
- -Add weight once 3 sets of 10 clean bodyweight reps are easy.
- -Regress to band assistance or scapular pull-ups if full reps break down.
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