How to Do Chin Up Reverse Normal Grip

Chin Up Reverse Normal Grip is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Chin Up Reverse Normal Grip

  1. 01Grasp the pull up bar with an underhand grip, palms facing the face and hands spaced shoulder-width apart.
  2. 02Hang with arms fully extended and engage the lats to pull the shoulder blades down and back.
  3. 03Pull the chest toward the bar by driving the elbows down toward the ribcage until the chin clears the bar.
  4. 04Exhale at the top of the contraction while squeezing the shoulder blades together.
  5. 05Lower the torso under tension until the elbows reach full extension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chin Up Reverse Normal Grip

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the shoulders from shrugging toward the ears by pulling the shoulder blades into the back pockets throughout the entire hang.

Same coaching engine used inside the A90 app

05 / FAQ

Chin Up Reverse Normal Grip questions

What muscles does Chin Up Reverse Normal Grip work?

Chin Up Reverse Normal Grip is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Chin Up Reverse Normal Grip correctly?

Grasp the pull up bar with an underhand grip, palms facing the face and hands spaced shoulder-width apart. Hang with arms fully extended and engage the lats to pull the shoulder blades down and back. Pull the chest toward the bar by driving the elbows down toward the ribcage until the chin clears the bar. Exhale at the top of the contraction while squeezing the shoulder blades together. Lower the torso under tension until the elbows reach full extension.

What is the A90 coach tip for Chin Up Reverse Normal Grip?

Prevent the shoulders from shrugging toward the ears by pulling the shoulder blades into the back pockets throughout the entire hang.

Is Chin Up Reverse Normal Grip suitable for beginners?

Chin Up Reverse Normal Grip is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Chin Up Reverse Normal Grip?

No. Chin Up Reverse Normal Grip is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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