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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back Biceps
- Equipment
- Pull-up bar
Chin Up Reverse Normal Grip
4 steps Updated 29/08/2026
Chin Up Reverse Normal Grip is a bodyweight exercise targeting Biceps (Biceps Brachii), Back (Latissimus Dorsi) using Pull Up Bar.
Step by step
How to perform it
- Begin by grasping a pull-up bar with an underhand grip (palms facing you) and your hands shoulder-width apart. Hang with your arms fully extended and your legs slightly bent or crossed behind you.
- Engage your core and pull your shoulder blades down and back to start the movement.
- Pull your body upward by bending your elbows and contracting your biceps, continuing until your chin is above the bar.
- Lower yourself back to the starting position with a controlled movement, fully extending your arms. Repeat for the desired number of repetitions.
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Variations and related exercises
Archer Pull Up
Assisted Chin-Up on a Bench
Assisted Close-Grip Underhand Chin-Up
Assisted Parallel Close-Grip Pull-Up
Last updated: 29/08/2026
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Chin Up Reverse Normal Grip
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