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Exercise 1763 · REF YtgD7Xq

Shoulder Grip Pull-Up exercise animation

Shoulder Grip Pull-Up

Category
Back
Equipment
Body Weight
Target
Lats

Shoulder-width grip on a pull-up sits between a wide grip and a chin-up, giving a balance of lat recruitment and bicep involvement that neither extreme quite matches. It's often the grip width people default to naturally, since it tends to feel the most mechanically efficient for pulling straight up. If wide-grip pull-ups bother your shoulders, this narrower stance is usually the more comfortable substitute.

How to Do the Shoulder Grip Pull-Up

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

Muscles Worked

The Shoulder Grip Pull-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Shoulder Grip Pull-Up work?
The Shoulder Grip Pull-Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Shoulder Grip Pull-Up?
The Shoulder Grip Pull-Up is done with no equipment — just body weight.
What's a good alternative to the Shoulder Grip Pull-Up?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.