Uneven Pull-UpUneven Pull-Up
Uneven Pull-Up
Intermediate Difficulty
Dynamic Exercise
Muscles Involved
Human musclesLatsBicepsRear DeltoidsRhomboidsTrapsPecs MinorTeresFinger Flexors
Primary Muscles
Lats
Biceps
Rear Deltoids
Rhomboids
Traps
Secondary Muscles
Pecs Minor
Teres
Finger Flexors
Exercise Performance
Grasp the horizontal bar with one hand. A side-on or underhand grip will be more comfortable than the classic overhand version. Now take hold of the wrist of the hand which is gripping the bar, using your free hand. The thumb of the hand holding your wrist should be just below your opposite palm, with the fingers below the back of your hand. Your feet should be off the ground, knees bent, with your ankles looped behind you. Your shoulder girdle should be flexed at all times. The arm that is holding the bar should be straight except for a slight kink in the elbow. Your other arm, due to its lower position, will be bent more acutely. Your elbows will be in front of your torso. Bend at the elbows and shoulders to smoothly pull yourself up until your chin is over the bar. Pause at the top, before slowly lowering yourself back down to the start position.
Progressions
Beginner - 1x5 Rep
Intermediate - 2x7 Rep
Master - 2x9 Rep
Exercise Video

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