Pull

Mixed Grip Pull-Ups are a Pull-Up variation performed with one hand using an overhand grip and the other using an underhand grip. This combines elements of a standard Pull-Up and a Chin-Up within the same repetition.

Because the two arms use different grip orientations, each side experiences the movement somewhat differently. The exercise challenges your back, biceps, forearms, and grip while requiring your core and upper body to control the asymmetrical position.

The most important part of Mixed Grip Pull-Up training is balance. Since one hand is pronated and the other is supinated, you should regularly switch which hand uses each grip rather than repeatedly training only one orientation.

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What Are Mixed Grip Pull-Ups?

Mixed Grip Pull-Ups are a vertical bodyweight pulling exercise performed with one palm facing away from you and the other palm facing toward you.

The overhand hand uses the pronated grip associated with a standard Pull-Up, while the underhand hand uses the supinated grip associated with a Chin-Up.

You then pull your body upward until your chin reaches or passes bar height before lowering yourself under control.

Unlike Commando Pull-Ups, your body generally faces the bar during Mixed Grip Pull-Ups rather than being positioned lengthwise underneath it.

Mixed Grip Pull-Ups are commonly used in:

• Calisthenics training
• Pull-Up workouts
• Back workouts
• Pull-day workouts
• Grip training
• Biceps and forearm training
• Bodyweight strength programs
• Pull-Up variation training

Because the grip is asymmetrical, both orientations should be trained consistently.

Benefits of Mixed Grip Pull-Ups

Mixed Grip Pull-Ups provide a different pulling challenge while training many of the same muscles used during Pull-Ups and Chin-Ups.

Benefits include:

• Strengthens the lats and upper back
• Develops the biceps and other elbow flexors
• Builds grip and forearm strength
• Develops vertical pulling strength
• Introduces an asymmetrical pulling challenge
• Challenges core and torso stability
• Provides variety beyond Pull-Ups and Chin-Ups
• Develops bodyweight control
• Requires minimal equipment

Alternating your grip orientation allows both arms to experience the overhand and underhand positions.

Muscles Worked in Mixed Grip Pull-Ups

Mixed Grip Pull-Ups train the back and arms while placing each arm in a different grip orientation.

Primary Muscles

• Latissimus Dorsi
• Biceps Brachii
• Brachialis
• Teres Major

Secondary Muscles

• Brachioradialis
• Trapezius
• Rhomboids
• Posterior Deltoids
• Forearms
• Rotator Cuff Muscles
• Core Muscles
• Obliques

The exact contribution of each muscle can differ somewhat between sides because one forearm is pronated while the other is supinated.

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How to Do Mixed Grip Pull-Ups (Step-by-Step)

Step 1: Stand Under the Pull-Up Bar

If the bar is high, use a stable step or platform to reach it rather than repeatedly jumping.

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Mixed Grip Pull-Up Form Checklist

Use this checklist to maintain proper Mixed Grip Pull-Up technique.

• Use a sturdy and secure Pull-Up Bar
• Keep your hands approximately shoulder-width apart
• Use one overhand and one underhand grip
• Wrap your thumbs securely around the bar
• Begin from a controlled hang
• Establish shoulder control before pulling
• Brace your core
• Drive both elbows downward
• Keep your torso relatively centered
• Minimize unnecessary rotation
• Avoid swinging or kicking
• Bring your chin to or above bar height
• Lower yourself under control
• Train both grip orientations evenly
• Stop the set when your technique begins to deteriorate

Do not allow the mixed grip to become an excuse for repeatedly favoring your stronger side.

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Common Mixed Grip Pull-Up Mistakes

Never Switching Your Grip

Problem: Always keeping the same hand overhand and the same hand underhand repeatedly exposes each arm to a different position.

Fix: Reverse your grip between sets or use equal training volume with both orientations.

Twisting Excessively

Problem: The asymmetrical grip can encourage your torso to rotate toward one side during the pull.

Fix: Brace your core and concentrate on pulling your torso upward while remaining relatively centered.

Favoring the Underhand Arm

Problem: The supinated arm may feel stronger for some trainees because of its position, encouraging you to rely disproportionately on that side.

Fix: Think about driving both elbows downward and producing a controlled pull with both arms.

Using Excessive Momentum

Problem: Swinging or kicking can help propel your body upward while reducing the strict pulling demand.

Fix: Keep your legs controlled, brace your core, and begin each repetition from a stable position.

Using an Uncomfortable Grip Width

Problem: Forcing an excessively wide mixed grip can create an awkward position for the wrists, elbows, or shoulders.

Fix: Start around shoulder-width and adjust slightly according to your comfort and proportions.

Craning the Neck Over the Bar

Problem: Extending your neck aggressively can create the appearance of reaching the top without actually pulling your body high enough.

Fix: Keep your head relatively neutral and reach the top through the pulling movement.

Dropping From the Top

Problem: Rapidly falling into the bottom position removes control from the lowering phase.

Fix: Gradually extend your elbows and return to the hanging position under control.

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Mixed Grip Pull-Up Variations

Mixed Grip Pull-Ups can be modified to make the exercise easier, more controlled, or more challenging.

Band-Assisted Mixed Grip Pull-Up

A Resistance Band reduces the effective load while allowing you to practice the mixed-grip movement.

How to Do Band-Assisted Mixed Grip Pull-Ups

• Secure a suitable Resistance Band to the bar.
• Carefully place your foot or knee into the band.
• Grip the bar with one hand overhand and one underhand.
• Begin from a controlled hanging position.
• Pull until your chin reaches or passes the bar.
• Lower yourself under control.
• Reverse your hand positions between sets.

Negative Mixed Grip Pull-Up

Negative repetitions emphasize the lowering phase and can help develop strength for full repetitions.

How to Do Negative Mixed Grip Pull-Ups

• Use a stable platform to reach the top position.
• Take one overhand and one underhand grip.
• Begin with your chin above the bar.
• Brace your core and stabilize your torso.
• Lower yourself slowly.
• Continue until your arms reach extension.
• Reverse your grip orientation for the next set.

Close Mixed Grip Pull-Up

This variation brings the hands somewhat closer together while maintaining opposite grip orientations.

How to Do Close Mixed Grip Pull-Ups

• Position your hands relatively close together.
• Use one overhand and one underhand grip.
• Begin from a controlled hang.
• Brace your core and pull upward.
• Minimize torso rotation.
• Bring your chin to or above bar height.
• Lower yourself slowly.

Only use a hand position that remains comfortable for your wrists, elbows, and shoulders.

Slow-Tempo Mixed Grip Pull-Up

This variation uses slower repetitions to increase control and time under tension.

How to Do Slow-Tempo Mixed Grip Pull-Ups

• Take a comfortable mixed grip.
• Begin from a stable hanging position.
• Pull yourself upward slowly.
• Keep your torso relatively centered.
• Pause briefly at the top.
• Lower yourself slowly for several seconds.
• Switch your grip orientation between sets.

Weighted Mixed Grip Pull-Up

This advanced variation adds external resistance after bodyweight Mixed Grip Pull-Ups become manageable.

How to Do Weighted Mixed Grip Pull-Ups

• Secure a modest load with a dip belt or weighted vest.
• Take your mixed grip on the bar.
• Begin from a controlled hang.
• Brace your core and pull upward.
• Keep unnecessary rotation to a minimum.
• Reach the top under control.
• Lower slowly and train the opposite grip orientation equally.

Towel Mixed Grip Pull-Ups

An advanced grip progression. This variation dramatically increases grip strength and forearm endurance.

How to Do Towel Mixed Grip Pull-Ups

• Wrap a towel over one side of the pull-up bar
• Grip the towel with one hand and the bar with the other
• Perform strict repetitions

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Final Thoughts

Mixed Grip Pull-Ups combine an overhand Pull-Up grip on one side with an underhand Chin-Up grip on the other, creating a unique asymmetrical vertical pulling exercise.

They develop:

• Lat strength
• Upper-back strength
• Biceps strength
• Forearm strength
• Grip strength
• Vertical pulling ability
• Core stability
• Bodyweight control

The most important consideration is balanced training. Since your arms use different grip positions, regularly reverse your hands so each arm receives experience in both the pronated and supinated positions.

Keep your torso controlled, avoid excessive rotation, pull your chin to or above bar height, and lower yourself deliberately. If the mixed grip causes uncomfortable stress in your wrists, elbows, or shoulders, use a different Pull-Up variation rather than forcing the position. Learn more about Pull Workouts here.

Essential Gear for Mixed Grip Pull-Ups

The right equipment can help you perform mixed grip pull-ups safely, improve your grip endurance, and continue progressing as you get stronger. Here are the essentials every warrior should consider.

• Pull-Up Bar: The most important piece of equipment for mixed grip pull-ups. Choose a sturdy doorway, wall-mounted, or freestanding pull-up bar that can safely support your body weight.
• Resistance Bands: Ideal for assisted mixed grip pull-ups while you build the strength needed for strict repetitions.
• Gymnastics Rings: Allow each hand to rotate naturally, reducing wrist and elbow strain while improving shoulder stability and unilateral pulling control.
• Liquid Chalk or Gym Chalk: Helps keep your hands dry for a more secure grip during longer or higher-volume training sessions.
• Weighted Vest: Perfect for increasing resistance once bodyweight mixed grip pull-ups become comfortable, helping you build greater pulling strength.
• Dip Belt: An excellent choice for advanced athletes who want to add weight plates while maintaining a full range of motion and balanced strength development.

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Mixed Grip Pull-Up FAQ

Q1: Should I switch hands during Mixed Grip Pull-Ups?
Yes. Regularly reverse which hand is overhand and which is underhand so both arms train in both grip orientations. You can switch between sets while keeping the total training volume comparable.

Q2: Are Mixed Grip Pull-Ups the same as Commando Pull-Ups?
No. Mixed Grip Pull-Ups use one overhand and one underhand hand while your body generally faces the bar. Commando Pull-Ups typically position your body along the length of the bar with the hands close together on opposite sides and the head passing beside the bar.

Q3: Are Mixed Grip Pull-Ups harder than regular Pull-Ups?
They may feel easier, harder, or simply different depending on your strength and familiarity with each grip. Their main distinction is the asymmetrical combination of pronated and supinated hand positions rather than being universally harder than standard Pull-Ups.

Q4: Why does my body rotate during Mixed Grip Pull-Ups?
The different hand orientations create an asymmetrical pulling position that can encourage some rotation. Brace your core, control your legs, and focus on pulling evenly with both sides rather than deliberately twisting toward one hand.

Q5: How can I make Mixed Grip Pull-Ups harder?
You can perform slower repetitions, add pauses, increase your controlled training volume, or eventually add resistance with a weighted vest or dip belt. Continue reversing your grip orientation even as the exercise becomes more advanced.

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The Dead Hang is a fundamental bodyweight exercise performed by hanging from a Pull-Up Bar with your arms extended and your body suspended beneath you.

Although the movement looks simple, maintaining a secure grip and controlled hanging position challenges your hands and forearms while introducing you to the starting position used in many Pull-Up and calisthenics exercises.

Dead Hangs are particularly useful for beginners building their grip strength, developing hanging endurance, and preparing for exercises such as Pull-Ups, Chin-Ups, Scapular Pull-Ups, and Hanging Leg Raises.

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What Is a Dead Hang?

A Dead Hang is an isometric bodyweight exercise in which you grip an overhead bar and suspend your body beneath it with your arms extended.

Unlike an Active Hang, where you deliberately engage your shoulder blades and pull your shoulders downward, a Dead Hang allows your shoulders to elevate naturally into a more passive hanging position.

However, a Dead Hang should still be controlled. You should not suddenly drop your full bodyweight into your shoulders or continue hanging after your grip begins to fail.

Dead Hangs are commonly used in:

• Calisthenics training
• Pull-Up preparation
• Grip-strength training
• Bodyweight workouts
• Climbing-related training
• Obstacle-course preparation
• Upper-body training

Dead Hangs can also create a stretching sensation through areas such as the lats and shoulders, but when trained as an exercise, their primary value includes developing grip strength, hanging endurance, and familiarity with supporting your bodyweight from a bar.

Benefits of Dead Hangs

Dead Hangs provide several useful benefits despite requiring very little equipment.

Benefits include:

• Builds grip strength
• Develops grip endurance
• Strengthens the hands and forearms isometrically
• Builds familiarity with hanging from a bar
• Prepares beginners for Pull-Up training
• Can improve hanging tolerance
• Provides a foundation for other hanging exercises
• Can create a stretch through the lats and upper body
• Requires minimal equipment

Dead Hangs are particularly useful because the exercise can be scaled easily. Beginners can use partial foot support, while stronger trainees can gradually increase their hanging duration or progress to more demanding variations.

Muscles Worked in Dead Hangs

Dead Hangs involve both actively working muscles and upper-body tissues placed in a lengthened position.

Primary Muscles

• Forearm Flexors
• Finger Flexors
• Hand and Grip Muscles

Secondary Muscles

• Latissimus Dorsi
• Trapezius
• Rotator Cuff Muscles
• Biceps Brachii
• Brachialis
• Brachioradialis
• Core Muscles

The exact level of muscular activity varies depending on how passive or active your shoulder position is.

Your hands and forearms must remain active throughout the exercise because they are responsible for maintaining your grip on the bar.

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How to Do a Dead Hang (Step-by-Step)

Step 1: Choose a Secure Pull-Up Bar

Use a stable Pull-Up Bar that is properly installed and designed to support your bodyweight.

Before beginning, check that:

• The bar is secure
• The supporting structure is stable
• The bar is not visibly damaged
• Your hands can grip it securely
• You have sufficient space beneath you
• Your landing area is clear

Never hang from a structure if you are unsure whether it can safely support you.

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Dead Hang Form Checklist

Use this checklist to maintain proper Dead Hang technique.

• Use a secure Pull-Up Bar
• Check the bar before every session
• Grip approximately shoulder-width apart
• Wrap your fingers and thumbs securely around the bar
• Transfer your bodyweight gradually
• Keep your arms extended
• Maintain a neutral head position
• Allow your shoulders to elevate naturally
• Keep your body controlled
• Minimize swinging
• Avoid kicking your legs
• Breathe normally
• Maintain a secure grip
• Finish before uncontrolled grip failure
• Dismount safely

A good Dead Hang should look simple and controlled. You do not need to create movement while hanging from the bar.

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Common Dead Hang Mistakes

Hanging Until Your Grip Completely Fails

Problem: Holding the bar until your hands unexpectedly release can result in an uncontrolled drop.

Fix: End each set while you can still maintain a secure grip and safely place your feet onto the floor or platform.

Swinging Excessively

Problem: Swinging your torso and legs wastes energy and makes the exercise harder to control.

Fix: Enter the hang gradually, keep your legs controlled, and avoid using unnecessary momentum.

Bending the Elbows

Problem: Flexing your elbows changes the position and increases the muscular demands on your elbow flexors.

Fix: Keep your arms extended throughout a standard Dead Hang.

Turning the Dead Hang Into an Active Hang

Problem: Actively depressing your shoulder blades and slightly raising your body changes the movement into an Active Hang.

Fix: Allow your shoulders to elevate naturally while keeping your arms straight and your body controlled.

Using an Excessively Wide Grip

Problem: An extremely wide grip can make the position less comfortable and may reduce your ability to maintain a secure grip.

Fix: Start around shoulder-width or slightly wider and adjust according to your proportions and comfort.

Jumping Into the Hang

Problem: Jumping for a high bar and suddenly loading your arms can create an unnecessarily abrupt transition into the hanging position.

Fix: Use a stable step or platform when needed and gradually transfer your weight onto the bar.

Ignoring Shoulder Pain

Problem: Continuing to hang through sharp, pinching, unstable, or unusual shoulder pain can make an unsuitable position worse.

Fix: Stop the exercise if you experience pain. Use partial foot support or another variation if appropriate. Persistent or worsening shoulder symptoms may require professional assessment.

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Dead Hang Variations

Dead Hangs can be modified according to your strength, experience, and training goals.

Assisted Dead Hang

This beginner-friendly variation reduces the amount of bodyweight supported by your hands.

How to Do an Assisted Dead Hang

• Grip a secure Pull-Up Bar.
• Keep your feet on the floor or a stable platform.
• Gradually transfer part of your weight into your hands.
• Extend your arms.
• Maintain a comfortable shoulder position.
• Hold for the desired duration.
• Use your legs to control how much weight you support.

Active Hang

The Active Hang increases shoulder-girdle involvement and teaches scapular control.

How to Do an Active Hang

• Begin from a Dead Hang.
• Keep your elbows straight.
• Draw your shoulder blades downward.
• Allow your torso to rise slightly.
• Hold the position briefly.
• Slowly return to the Dead Hang.
• Repeat under control.

Neutral-Grip Dead Hang

Parallel handles allow your palms to face each other.

How to Do a Neutral-Grip Dead Hang

• Grip two secure parallel handles.
• Keep your palms facing each other.
• Transfer your bodyweight gradually.
• Extend your arms.
• Maintain a controlled hang.
• Hold for the desired duration.
• Dismount safely.

Towel Dead Hang

This advanced grip variation increases the challenge to your hands and forearms.

How to Do a Towel Dead Hang

• Securely loop a strong towel over a suitable Pull-Up Bar.
• Grip both sides of the towel firmly.
• Gradually transfer your bodyweight onto your hands.
• Hang with your arms extended.
• Keep your body controlled.
• Hold while your grip remains secure.
• Return your feet to a stable surface before releasing.

Only use a towel and setup that can safely support your full bodyweight.

Weighted Dead Hangs

An advanced progression.

How to Do Weighted Dead Hangs

• Wear a weighted vest or attach weight with a dip belt
• Perform a standard dead hang
• Maintain perfect form throughout

This variation develops elite grip endurance and pulling strength.

Single-Arm Assisted Dead Hang

This progression increases the load placed on one hand and arm while maintaining assistance from the opposite side.

How to Do a Single-Arm Assisted Dead Hang

• Grip the bar firmly with your working hand.
• Use your opposite hand for secure assistance.
• Gradually shift more weight toward the working arm.
• Keep your body controlled.
• Hold briefly.
• Gradually unload the working arm.
• Repeat on the opposite side.

Progress carefully because the load on the working arm is substantially greater than during a standard two-arm Dead Hang.

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Final Thoughts

The Dead Hang is one of the simplest foundational exercises in calisthenics, but it can provide valuable training for your hands, forearms, and overall hanging ability.

It develops:

• Grip strength
• Grip endurance
• Forearm endurance
• Hanging control
• Overhead hanging tolerance
• Pull-Up preparation

You do not need to hang for several minutes or continue until your hands fail. Begin with short, controlled holds and gradually increase your total hanging time as your grip improves.

A secure bar, strong grip, extended arms, controlled body position, and safe dismount are the foundations of a proper Dead Hang. Learn more about Pull Workouts here.

Essential Gear for Dead Hangs

Using the right equipment can make dead hangs more comfortable, improve your grip training, and help you progress toward more advanced pulling exercises.

• Pull-Up Bar: The essential piece of equipment for performing dead hangs. Choose a sturdy doorway, wall-mounted, or freestanding pull-up bar that allows you to hang freely with full arm extension.
• Gym Chalk or Liquid Chalk: Helps keep your hands dry and improves grip, allowing you to hold the bar longer without slipping during extended hangs.
• Gymnastics Rings: Provide a more natural hand position than a fixed bar, reducing wrist strain while improving grip and shoulder stability.
• Resistance Bands: Useful for beginners who need assistance getting into a full dead hang or for gradually building grip confidence and shoulder tolerance.
• Weighted Vest or Dip Belt: Ideal for advanced athletes who have mastered bodyweight dead hangs and want to further develop grip strength, forearm endurance, and upper-body resilience.

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Dead Hang FAQ

Q1: How long should beginners Dead Hang?
Beginners can start with approximately 10-20 second holds for a few controlled sets. Increase the duration gradually as your grip strength and hanging tolerance improve.

Q2: Are Dead Hangs good for improving Pull-Ups?
Dead Hangs can strengthen your grip and help you become comfortable supporting your bodyweight from a Pull-Up Bar. For more complete Pull-Up development, combine them with exercises such as Active Hangs, Scapular Pull-Ups, Australian Rows, and Assisted Pull-Ups.

Q3: What is the difference between a Dead Hang and an Active Hang?
A Dead Hang allows the shoulders to elevate naturally while the arms remain extended. An Active Hang keeps the elbows straight but deliberately engages the shoulder blades to draw the shoulders downward and slightly raise the body.

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False Grip Pull-Ups are an advanced Pull-Up variation performed while maintaining a false grip, where the wrist sits higher over the bar or rings instead of hanging entirely underneath them. This grip changes the relationship between your hands, wrists, and pulling surface and is particularly useful for developing the grip strength and positioning needed for certain Muscle-Up variations.

Unlike a conventional Pull-Up grip, the false grip requires considerable wrist, hand, and forearm strength. Maintaining it becomes increasingly difficult as your arms extend and your bodyweight pulls downward.

False Grip Pull-Ups can be performed on a straight bar or gymnastics rings, although the grip mechanics differ between the two. Rings generally allow the hands and wrists to rotate more freely, while a straight bar fixes both hands to the same rigid surface.

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What Are False Grip Pull-Ups?

False Grip Pull-Ups are vertical bodyweight pulls performed while keeping your wrists positioned over or high against the pulling surface.

During a normal Pull-Up, the bar sits primarily across your fingers and palm while your wrist remains underneath it. In a false grip, you place the heel of your palm and wrist farther over the bar or ring.

This shortens the distance your hands need to rotate during certain Muscle-Up transitions and allows you to maintain a position that can make moving from below to above the apparatus more manageable.

False Grip Pull-Ups are commonly used in:

• Advanced calisthenics
• Gymnastics training
• Ring training
• Muscle-Up preparation
• Pull-Up workouts
• Grip-strength training
• Forearm training
• Advanced bodyweight programs

False-grip strength usually needs to be developed progressively. If you cannot comfortably maintain a False Grip Hang, begin there before attempting full Pull-Ups.

Benefits of False Grip Pull-Ups

False Grip Pull-Ups combine vertical pulling strength with the additional challenge of maintaining an unusual and demanding grip.

Benefits include:

• Strengthens the lats and upper back
• Develops the biceps and other elbow flexors
• Builds grip and forearm strength
• Develops false-grip endurance
• Strengthens the hands and wrists for the false-grip position
• Develops vertical pulling strength
• Improves control in advanced bodyweight pulling
• Helps prepare for false-grip Muscle-Up transitions
• Provides progression beyond conventional Pull-Ups

The false grip itself is a major component of the exercise, so losing the wrist position during the repetition means you are no longer training the movement as intended.

Muscles Worked in False Grip Pull-Ups

False Grip Pull-Ups train the major pulling muscles of the upper body while placing additional demands on the forearms, hands, and wrists.

Primary Muscles

• Latissimus Dorsi
• Biceps Brachii
• Brachialis
• Teres Major
• Forearm Muscles

Secondary Muscles

• Brachioradialis
• Trapezius
• Rhomboids
• Posterior Deltoids
• Rotator Cuff Muscles
• Hand and Grip Muscles
• Core Muscles

Compared with a conventional Pull-Up, the false-grip position places greater emphasis on maintaining wrist and hand position throughout the repetition.

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How to Do False Grip Pull-Ups (Step-by-Step)

Step 1: Position Your Hands

Your wrist should remain flexed around the pulling surface rather than hanging directly underneath it.

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False Grip Pull-Up Form Checklist

Use this checklist to maintain proper False Grip Pull-Up technique.

• Use a sturdy Pull-Up Bar or secure gymnastics rings
• Position the heel of your hand high on the apparatus
• Keep your wrist flexed into the false grip
• Wrap your fingers securely around the bar or rings
• Test the grip before fully loading it
• Begin from a controlled position
• Establish shoulder control
• Brace your core
• Drive your elbows downward
• Maintain the false grip throughout the pull
• Minimize swinging and leg movement
• Pull through a controlled range of motion
• Lower yourself under control
• Stop before your grip fails unexpectedly

False Grip Pull-Ups should develop both pulling strength and your ability to maintain the false grip. If your wrist rolls completely underneath the apparatus, reset before continuing.

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Common False Grip Pull-Ups Mistakes

Letting the Wrist Slip Underneath

Problem: Allowing the wrist to roll underneath the bar or ring turns the grip back toward a conventional Pull-Up grip.

Fix: Keep the heel of your hand positioned high and maintain wrist flexion throughout the repetition. Use an easier false-grip progression if you cannot maintain the position.

Attempting Full Pull-Ups Too Soon

Problem: Trying full repetitions before developing enough false-grip strength can cause your grip to fail quickly.

Fix: Begin with supported False Grip Holds or Hangs and progressively increase the amount of bodyweight you support.

Jumping Into the Grip

Problem: Jumping directly into a full bodyweight hang can cause the hands to shift and suddenly load the wrists.

Fix: Use a stable step or platform and transfer your weight gradually while establishing the grip.

Using Excessive Momentum

Problem: Swinging and kicking may help you rise but make it harder to maintain consistent wrist and hand positioning.

Fix: Brace your core, control your legs, and perform the movement with minimal unnecessary momentum.

Relaxing the Grip During the Descent

Problem: Maintaining the false grip while pulling upward but losing it during the lowering phase reduces your ability to develop full-range grip control.

Fix: Keep pressure through your hands and wrists throughout the entire descent.

Ignoring Wrist or Hand Pain

Problem: The false grip can initially feel demanding, but sharp or unusual pain should not simply be trained through.

Fix: Reduce the load or stop the exercise if you experience sharp, worsening, or unusual wrist or hand pain. Build tolerance progressively rather than forcing the position.

Training Only the Pull

Problem: Strong Pull-Ups do not automatically mean you can maintain a strong false grip.

Fix: Train False Grip Hangs and other grip-specific progressions separately alongside your Pull-Ups.

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False Grip Pull-Ups Progressions and Variations

False Grip Pull-Ups can be scaled from basic grip practice to more advanced pulling and Muscle-Up preparation.

Assisted False Grip Pull-Up

This variation reduces the amount of bodyweight supported through the false grip.

How to Do Assisted False Grip Pull-Ups

• Establish your false grip on a secure bar or rings.
• Keep your feet lightly supported on the floor or a platform.
• Gradually transfer part of your weight into your hands.
• Bend your elbows and pull yourself upward.
• Maintain the false grip throughout the movement.
• Lower yourself slowly.
• Reduce foot assistance gradually as your strength improves.

Band-Assisted False Grip Pull-Up

A Resistance Band can reduce the effective bodyweight you must pull.

How to Do Band-Assisted False Grip Pull-Ups

• Secure an appropriate Resistance Band to the apparatus.
• Carefully place your foot or knee into the band.
• Establish your false grip.
• Begin from a controlled supported hang.
• Pull yourself upward while maintaining your wrist position.
• Reach your highest controlled position.
• Lower slowly without allowing the grip to unravel.

Negative False Grip Pull-Up

This variation emphasizes maintaining the false grip during the lowering phase.

How to Do Negative False Grip Pull-Ups

• Use a stable platform to reach the top position.
• Establish a secure false grip.
• Begin with your elbows bent.
• Transfer your bodyweight gradually onto your hands.
• Lower yourself as slowly as possible.
• Maintain the false grip as your arms extend.
• Step safely back onto the platform and reset.

Ring False Grip Pull-Up

Gymnastics rings allow each hand to move independently and are commonly used for false-grip training.

How to Do Ring False Grip Pull-Ups

• Set both rings securely at equal height.
• Place the heel of each hand over the inside of the rings.
• Close your hands securely around them.
• Begin from a controlled false-grip hang.
• Pull the rings toward your upper body.
• Maintain your wrist position at the top.
• Lower yourself under control.

High False Grip Pull-Up

This advanced variation combines the false grip with a higher pulling position for Muscle-Up preparation.

How to Do High False Grip Pull-Ups

• Establish a secure false grip.
• Begin from a controlled hanging position.
• Brace your core and initiate a powerful pull.
• Drive your elbows downward and backward.
• Pull your chest as high as you can control.
• Maintain the false grip throughout the high pull.
• Lower yourself under control without allowing your wrists to slip.

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Final Thoughts

False Grip Pull-Ups combine traditional vertical pulling strength with the additional challenge of maintaining the wrists and hands in a false-grip position.

They develop:

• Lat strength
• Upper-back strength
• Biceps strength
• Forearm strength
• Grip strength
• False-grip endurance
• Vertical pulling ability
• Muscle-Up preparation

The false grip should be developed progressively. Start by learning the hand and wrist position, then build False Grip Hang endurance before expecting to perform multiple controlled Pull-Ups.

Maintain the grip during both the pulling and lowering phases, avoid unnecessary swinging, and prioritize secure repetitions over simply increasing your rep count. Learn more about Pull Workouts here.

Essential Gear for False Grip Pull-Ups

The right equipment can help you build the wrist strength, grip endurance, and pulling power needed for false grip pull-ups while making your progress toward muscle-ups smoother. Here are the essentials every warrior should consider.

• Pull-Up Bar: A sturdy pull-up bar is essential for practicing false grip hangs, false grip pull-ups, chest-to-bar pull-ups, and muscle-up progressions.
• Resistance Bands: Perfect for assisted false grip pull-ups, helping you maintain proper wrist positioning while building the strength needed for strict repetitions.
• Stable Step or Platform: Helps you establish the false grip gradually and safely enter or exit assisted and negative repetitions.
• Gymnastics Rings: One of the best tools for developing a strong false grip. Rings allow a more natural wrist position and are ideal for practicing false grip hangs, pull-ups, and ring muscle-up progressions.
• Liquid Chalk or Gym Chalk: Improves grip by reducing moisture on your hands, making it easier to maintain a secure false grip during longer training sessions.
• Weighted Vest: Ideal for increasing resistance once strict false grip pull-ups become comfortable, helping build greater wrist, forearm, and pulling strength.
• Dip Belt: Perfect for advanced athletes who want to progressively overload false grip pull-ups and other pulling exercises while maintaining a full range of motion and preparing for more advanced calisthenics skills.

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False Grip Pull-Ups FAQ

Q1: Are False Grip Pull-Ups harder than regular Pull-Ups?
They are generally more demanding on the hands, wrists, and forearms because you must maintain the false-grip position while supporting and pulling your bodyweight. Your conventional Pull-Up strength may therefore exceed your False Grip Pull-Up ability.

Q2: Do False Grip Pull-Ups help with Muscle-Ups?
Yes, particularly for Muscle-Up techniques that use a false grip. They develop the ability to maintain the wrist position while pulling and can reduce the amount of grip repositioning required during the transition.

Q3: Should I learn the false grip on a bar or rings?
Both can be trained, but they are not identical. Rings rotate independently and are commonly used for false-grip Muscle-Ups, while a straight bar creates a more fixed wrist position. Train on the apparatus that matches the skill you ultimately want to perform.

Q4: Why does my false grip keep slipping?
Your grip may slip because you lack false-grip strength or endurance, your hands are sweaty, your initial hand position is poor, or you are attempting more load than you can currently control. Practice supported holds and gradually increase the load.

Q5: How can I improve my False Grip Pull-Ups?
Practice False Grip Holds and Hangs, use assisted and negative repetitions, strengthen your regular Pull-Ups and forearms, and progressively increase the amount of bodyweight supported through the grip. Focus on maintaining the wrist position throughout the entire repetition.

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Commando Pull-Ups are a challenging Pull-Up variation performed with your body positioned lengthwise beneath the bar and your hands gripping the bar from opposite sides. This creates a narrow, neutral-like mixed grip in which your palms generally face toward each other around the bar.

Instead of pulling your chin directly over the front of the bar, you pull upward and bring your head to one side of the bar. You can alternate sides between repetitions to train the movement more evenly.

Commando Pull-Ups strengthen the back, biceps, forearms, and grip while also challenging your core to resist unwanted rotation. They provide an effective variation for anyone who has already developed a solid foundation with standard Pull-Ups and Chin-Ups.

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What Are Commando Pull-Ups?

Commando Pull-Ups are a bodyweight vertical pulling exercise performed while facing along the length of a Pull-Up Bar rather than facing directly toward it.

Place both hands close together around the bar, with one hand positioned in front of the other. Because you grip the same straight bar from opposite sides, one forearm is positioned differently from the other, producing a close, neutral-like mixed grip.

From the hanging position, pull yourself upward until your head passes beside the bar. Lower yourself under control and either alternate the side of your head on the next repetition or complete your planned repetitions before changing sides.

Commando Pull-Ups are commonly used in:

• Calisthenics training
• Pull-Up workouts
• Back workouts
• Pull-day workouts
• Biceps and forearm training
• Grip-strength training
• Upper-body strength programs
• Military-style fitness training

Because the hand position and body orientation are different from conventional Pull-Ups, Commando Pull-Ups also require additional control to prevent excessive twisting.

Benefits of Commando Pull-Ups

Commando Pull-Ups provide many of the benefits of conventional Pull-Ups while introducing a different grip and pulling position.

Benefits include:

• Strengthens the lats and upper back
• Develops the biceps and other elbow flexors
• Builds grip and forearm strength
• Develops vertical pulling strength
• Challenges core and anti-rotation control
• Provides variety beyond standard Pull-Ups and Chin-Ups
• Trains the upper body through a close-grip pulling position
• Requires minimal equipment
• Develops bodyweight pulling control

Alternating which side of the bar your head passes can also help you avoid repeatedly performing the exercise with exactly the same rotational pattern.

Muscles Worked in Commando Pull-Ups

Commando Pull-Ups are a compound exercise involving the back, arms, shoulders, forearms, and core.

Primary Muscles

• Latissimus Dorsi
• Biceps Brachii
• Brachialis
• Teres Major

Secondary Muscles

• Brachioradialis
• Trapezius
• Rhomboids
• Posterior Deltoids
• Forearms
• Rotator Cuff Muscles
• Core Muscles
• Obliques

Your core and obliques help stabilize your torso and limit excessive rotation as you pull your head past either side of the bar.

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How to Do Commando Pull-Ups (Step-by-Step)

Step 1: Position Yourself Along the Bar

Make sure the bar is secure and that there is sufficient clearance around your head.

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Commando Pull-Ups Form Checklist

Use this checklist to maintain proper Commando Pull-Up technique.

• Use a sturdy and secure Pull-Up Bar
• Position your body along the length of the bar
• Keep your hands close together
• Grip opposite sides of the bar securely
• Begin from a controlled hang
• Establish shoulder control before pulling
• Brace your core
• Drive your elbows downward
• Pull your body upward smoothly
• Bring your head beside the bar
• Minimize excessive torso rotation
• Avoid swinging or kicking
• Lower yourself under control
• Alternate the side of your head
• Reverse your hand orientation between sets when appropriate

The goal is a controlled vertical pull with only the movement needed to clear your head around the bar.

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Common Commando Pull-Ups Mistakes

Pulling to Only One Side

Problem: Always bringing your head past the same side of the bar repeatedly trains the same movement pattern.

Fix: Alternate the side of your head between repetitions or use equal repetitions on each side.

Ignoring Hand Orientation

Problem: Keeping the same hand forward during every Commando Pull-Up session can repeatedly expose each arm to the same grip position.

Fix: Reverse which hand is positioned forward between sets or sessions while keeping your training controlled.

Using Excessive Torso Rotation

Problem: Twisting aggressively around the bar changes the exercise and can compensate for insufficient pulling strength.

Fix: Brace your core and keep your torso relatively controlled. Only move enough to allow your head to pass safely beside the bar.

Swinging the Legs

Problem: Kicking or swinging your legs creates momentum that assists the upward movement.

Fix: Keep your legs controlled and generate the pull primarily through your back and arms.

Craning the Neck

Problem: Reaching aggressively with your chin can make it appear that you have achieved a complete repetition without actually pulling your body high enough.

Fix: Keep your head relatively neutral and reach the top by pulling your torso higher.

Dropping From the Top

Problem: Rapidly falling into the bottom position removes control from the eccentric portion of the exercise.

Fix: Lower yourself deliberately until your arms return to extension.

Placing the Hands Uncomfortably

Problem: Forcing your hands into an awkward position can create unnecessary discomfort in the wrists, elbows, or shoulders.

Fix: Use a secure but comfortable hand position. Stop or adjust the exercise if the grip produces sharp or unusual joint pain.

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Commando Pull-Ups Progressions and Variations

Commando Pull-Ups can be modified according to your current pulling strength and training goals.

Band-Assisted Commando Pull-Ups

A Resistance Band reduces the effective load and can help you learn the Commando Pull-Up movement.

How to Do Band-Assisted Commando Pull-Ups

• Secure an appropriate Resistance Band to the bar.
• Carefully place your foot or knee into the band.
• Take the close Commando grip.
• Begin from a controlled hanging position.
• Pull your head toward one side of the bar.
• Lower yourself slowly.
• Alternate sides while keeping the band controlled.

Inspect the band before use and make sure it is securely attached.

Negative Commando Pull-Ups

Negative repetitions emphasize the lowering phase and provide an easier strength progression.

How to Do Negative Commando Pull-Ups

• Use a stable platform to reach the top position.
• Take a secure Commando grip.
• Position your head beside the bar.
• Brace your core and stabilize your shoulders.
• Slowly lower your body.
• Continue until your arms reach extension.
• Step back onto the platform and reset.

Alternating Commando Pull-Ups

This is the classic alternating variation in which your head changes sides on every repetition.

How to Do Alternating Commando Pull-Ups

• Begin from a controlled Commando hang.
• Pull your head past the right side of the bar.
• Lower yourself under control.
• Stabilize your body at the bottom.
• Pull your head past the left side of the bar.
• Lower yourself smoothly again.
• Continue alternating for your planned repetitions.

Slow-Tempo Commando Pull-Ups

Slowing the exercise increases time under tension and requires greater positional control.

How to Do Slow-Tempo Commando Pull-Ups

• Take your normal Commando grip.
• Begin from a controlled hang.
• Pull yourself upward slowly.
• Bring your head beside the bar.
• Pause briefly at your highest controlled position.
• Lower yourself slowly for several seconds.
• Alternate sides while maintaining the same tempo.

Weighted Commando Pull-Ups

Weighted Commando Pull-Ups add external resistance for advanced trainees.

How to Do Weighted Commando Pull-Ups

• Secure a modest load using a dip belt or weighted vest.
• Take a comfortable Commando grip.
• Begin from a stable hanging position.
• Brace your core and pull upward.
• Bring your head beside the bar.
• Keep the additional weight controlled.
• Lower yourself slowly to the starting position.

Master controlled bodyweight Commando Pull-Ups before adding external resistance.

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Final Thoughts

Commando Pull-Ups are a useful Pull-Up variation for developing your back, arms, forearms, grip, and overall bodyweight pulling strength through a different grip and body orientation.

They develop:

• Lat strength
• Upper-back strength
• Biceps strength
• Forearm strength
• Grip strength
• Vertical pulling ability
• Core stability
• Anti-rotation control

The key is to keep the movement controlled. Position your body along the bar, use a secure close grip, pull your head beside the bar, and avoid turning the exercise into an uncontrolled twisting or swinging movement.

Alternate sides consistently and periodically reverse which hand is positioned forward to train both orientations.

Essential Gear for Commando Pull-Ups

Using the right equipment can make commando pull-up training safer, improve your grip endurance, and help you build the strength needed for more advanced pulling exercises.

• Pull-Up Bar: The most essential piece of equipment for performing commando pull-ups. Choose a sturdy doorway, wall-mounted, or freestanding pull-up bar that provides enough space for a neutral, side-facing grip.
• Resistance Bands: Ideal for assisted commando pull-ups, helping you develop the strength and coordination needed to perform strict bodyweight repetitions.
• Gym Chalk or Liquid Chalk: Improves grip by reducing moisture on your hands, allowing you to maintain a secure hold during challenging neutral-grip pulling exercises.
• Weighted Vest or Dip Belt: Perfect for advanced athletes who want to increase resistance and continue building upper-body pulling strength after mastering bodyweight commando pull-ups.
• Training Towel: Useful for towel commando pull-up variations, significantly increasing grip strength and forearm endurance while adding variety to your training.
• Stable Step or Platform: Useful for safely reaching a high bar and performing Negative Commando Pull-Ups.

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Commando Pull-Ups FAQ

Q1: How are Commando Pull-Ups different from regular Pull-Ups?
Regular Pull-Ups are generally performed facing the bar with a wider overhand grip. Commando Pull-Ups position your body along the length of the bar with your hands close together on opposite sides, and your head passes beside the bar at the top.

Q2: Should I alternate sides during Commando Pull-Ups?
Alternating the side of your head is a practical way to train both directions. You can alternate every repetition or perform equal repetitions toward each side.

Q3: Should I switch which hand is in front during Commando Pull-Ups?
It is useful to train both hand orientations rather than always placing the same hand forward. You can reverse your grip orientation between sets or sessions while maintaining equal, controlled training.

Q4: Are Commando Pull-Ups harder than regular Pull-Ups?
They can feel harder or simply different because of the close mixed grip, body orientation, and additional stabilization required. The relative difficulty depends on your Pull-Up strength, grip strength, technique, and familiarity with the movement.

Q5: How can I make Commando Pull-Ups harder?
You can perform slower repetitions, add pauses at the top, increase your controlled training volume, or eventually add external resistance with a weighted vest or dip belt.

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Learn how to do scapular pull-ups with perfect form, avoid common mistakes, and discover the best scapular pull-up variations to build stronger shoulders, improve pull-up performance, and develop elite upper-body control.

Scapular pull-ups are one of the most effective bodyweight exercises for strengthening the muscles that control your shoulder blades. Whether you are working toward your first pull-up, training for military fitness tests, calisthenics, or improving shoulder health, mastering scapular pull-ups is essential.

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What Are Scapular Pull-Ups?

A scapular pull-up is a bodyweight exercise performed while hanging from a pull-up bar. Instead of bending your elbows, you pull your shoulder blades down and together to raise your body slightly before lowering back into a dead hang.

Scapular pull-ups are considered one of the best foundational pulling exercises because they teach proper shoulder blade movement, improve upper-body stability, and build the strength needed for strict pull-ups.

Scapular pull-ups are commonly used in:

• Pull-up progression programs
• Military fitness training
• Calisthenics training
• Shoulder rehabilitation and prehabilitation

Unlike regular pull-ups, scapular pull-ups isolate the first phase of the pulling movement, making them ideal for developing proper technique.

Benefits of Scapular Pull-Ups

Scapular pull-ups are one of the most effective exercises for improving pulling strength and shoulder health.

Benefits include:

• Strengthens the shoulder stabilizers
• Improves pull-up technique
• Builds stronger lats
• Increases scapular control
• Enhances shoulder stability
• Helps reduce the risk of shoulder injuries

Few exercises improve pulling mechanics as effectively as scapular pull-ups.

Muscles Worked in Scapular Pull-Ups

Scapular pull-ups activate several upper-body muscles simultaneously.

Primary Muscles

• Latissimus Dorsi (Lats)
• Lower Trapezius
• Rhomboids

Secondary Muscles

• Serratus Anterior
• Rotator Cuff Muscles
• Rear Deltoids
• Forearms and Grip Muscles
• Core Muscles

Because of this muscle activation, scapular pull-ups are one of the best exercises for building a strong foundation for advanced pulling movements.

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How to Do Scapular Pull-Ups (Step-by-Step)

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Scapular Pull-Up Form Checklist

Use this quick checklist to ensure perfect scapular pull-up form.

• Keep your elbows completely straight
• Pull your shoulders down away from your ears
• Squeeze your shoulder blades together
• Control every repetition
• Return to a full dead hang

Perfect form builds stronger shoulders and improves pull-up performance.

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Common Scapular Pull-Up Mistakes

Bending the Elbows

Problem: Turns the exercise into a regular pull-up.

Fix: Keep your elbows locked throughout every repetition.

Shrugging the Shoulders

Problem: Reduces lat activation and increases neck tension.

Fix: Pull your shoulders downward before beginning each repetition.

Swinging the Body

Problem: Uses momentum instead of muscle control.

Fix: Keep your core tight and your body still.

Using Half Repetitions

Problem: Limits shoulder blade movement.

Fix: Move from a full dead hang to full scapular retraction every repetition.

Rushing the Movement

Problem: Reduces muscle activation.

Fix: Lift in approximately one second, pause briefly, and lower over two to three seconds.

Clean movement always beats extra repetitions.

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Scapular Pull-Up Variations

Once you master the basic scapular pull-up, different variations can help improve shoulder control and pulling strength.

Assisted Scapular Pull-Up

A beginner-friendly variation.

How to Do Assisted Scapular Pull-Ups

• Attach a resistance band to the pull-up bar
• Place one foot or knee inside the band
• Perform the scapular movement with straight arms

This variation reduces the amount of bodyweight you must control.

Scapular Chin-Up

Targets similar muscles using an underhand grip.

How to Do Scapular Chin-Ups

• Grip the bar with your palms facing you
• Perform the same shoulder blade movement
• Keep your elbows fully extended

This variation emphasizes the lower lats and biceps slightly more.

Single-Arm Scapular Pull-Up

Develops unilateral shoulder stability.

How to Do Single-Arm Scapular Pull-Ups

• Hang from one arm while using the opposite hand lightly for assistance if needed
• Pull the shoulder blade downward
• Lower under control

This variation improves shoulder strength and stability.

Weighted Scapular Pull-Up

An advanced progression.

How to Do Weighted Scapular Pull-Ups

• Wear a weighted vest or dip belt
• Perform strict scapular pull-ups
• Maintain perfect technique throughout

This variation develops exceptional pulling strength and scapular control.

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Final Thoughts

Scapular pull-ups are one of the most valuable exercises you can master before progressing to full pull-ups.

They build:

• Scapular strength
• Shoulder stability
• Pull-up technique
• Grip strength
• Functional upper-body control

Progress may feel subtle because the movement is small, but every repetition strengthens the foundation for bigger pulling exercises. With consistent practice and proper form, your pull-up performance, shoulder health, and upper-body strength will steadily improve.

Master the first inch of the pull-up, and the rest becomes much easier.

Focus on quality movement, controlled repetitions, and strong shoulder blade engagement.

A warrior builds strength from the foundation upward. Learn more about Pull workouts here.

Essential Gear for Scapular Pull-Ups

Using the right equipment can help you perform scapular pull-ups safely, improve your shoulder control, and progress toward full pull-ups.

• Pull-Up Bar: The essential piece of equipment for performing scapular pull-ups. Choose a sturdy doorway, wall-mounted, or freestanding pull-up bar that provides enough clearance for a full dead hang.
• Resistance Bands: Ideal for assisted scapular pull-ups, allowing beginners to develop proper shoulder blade control while reducing the amount of bodyweight they need to support.
• Gymnastics Rings: Offer a more natural range of motion for the shoulders and wrists, making them an excellent option for improving scapular stability and control.
• Weighted Vest or Dip Belt: Perfect for advanced athletes who have mastered bodyweight scapular pull-ups and want to increase resistance for greater strength gains.
• Liquid Chalk or Gym Chalk: Improves grip by keeping your hands dry, helping you maintain a secure hold on the bar during every repetition.

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Scapular Pull-Up FAQ

Q1: Are scapular pull-ups good for beginners?
Yes. Scapular pull-ups are one of the best beginner exercises for learning proper pull-up mechanics and building shoulder strength.

Q2: How many scapular pull-ups should I do?
Most beginners should perform 8–15 repetitions in 2–4 sets, maintaining perfect control and keeping their arms straight.

Q3: Do scapular pull-ups help you get your first pull-up?
Yes. Scapular pull-ups strengthen the lats, lower traps, and shoulder stabilizers, making them one of the best exercises for progressing toward your first strict pull-up.

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The Towel Hang is a challenging grip exercise where you hang one or more strong towels over a secure Pull-Up Bar and support your bodyweight by gripping the towel instead of the bar.

Compared with a standard Dead Hang, the towel creates a thicker, less rigid gripping surface. This puts greater demands on your fingers, hands, and forearms, making the exercise useful for developing grip strength and endurance.

Towel Hangs are especially useful for calisthenics athletes, climbers, grapplers, obstacle-course athletes, and anyone looking to make basic hanging exercises more grip-intensive.

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What Is a Towel Hang?

A Towel Hang is a bodyweight hanging exercise in which a strong towel is securely draped over a Pull-Up Bar and used as the gripping surface.

Instead of wrapping your hands directly around the bar, you squeeze the hanging ends of the towel and suspend your body underneath it.

The towel’s thickness and flexible surface make maintaining your grip more difficult than during a standard Dead Hang. Your fingers must squeeze firmly to prevent the towel from slipping through your hands.

Towel Hangs are commonly used in:

• Grip-strength training
• Forearm training
• Calisthenics workouts
• Pull-Up training
• Climbing-related training
• Grappling and combat-sport conditioning
• Obstacle-course preparation
• Bodyweight workouts

Because your bodyweight depends on the towel and your grip, both the towel and Pull-Up Bar must be capable of safely supporting the exercise.

Benefits of Towel Hangs

Towel Hangs provide a simple way to make bodyweight hanging significantly more demanding on your grip.

Benefits include:

• Builds grip strength
• Develops grip endurance
• Strengthens the fingers and hands
• Challenges the forearm muscles
• Develops support for towel-based pulling exercises
• Provides a harder progression from standard Dead Hangs
• Requires minimal equipment
• Can improve hanging endurance
• Provides grip-specific training for climbing and grappling activities

Towel Hangs can be highly demanding even when your standard Dead Hang is already strong, so begin with manageable hold times rather than immediately attempting maximum-duration sets.

Muscles Worked in Towel Hangs

Towel Hangs primarily challenge the muscles responsible for maintaining your grip, while several other upper-body muscles contribute to maintaining a controlled hanging position.

Primary Muscles

• Finger Flexors
• Forearm Flexors
• Hand and Grip Muscles

Secondary Muscles

• Brachioradialis
• Biceps Brachii
• Brachialis
• Latissimus Dorsi
• Trapezius
• Rotator Cuff Muscles
• Core Muscles

The towel’s thickness and tendency to move make your fingers and forearms work particularly hard to prevent your hands from sliding.

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How to Do a Towel Hang (Step-by-Step)

Step 1: Choose a Strong Towel and Secure Pull-Up Bar

Use a sturdy towel that is large and strong enough for hanging exercises.

Inspect both your towel and Pull-Up Bar before every session.

Check for:

• Tears
• Fraying
• Weak seams
• Damaged fabric
• Excessive wear
• A loose Pull-Up Bar
• Damage to the supporting structure

Do not use a towel simply because it feels thick. It must be structurally sound enough for the exercise.

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Towel Hang Form Checklist

Use this checklist to maintain proper Towel Hang technique.

• Use a strong and undamaged towel
• Use a secure Pull-Up Bar
• Inspect your setup before every session
• Drape the towel securely over the bar
• Grip one end in each hand
• Squeeze the fabric firmly
• Test the setup with partial bodyweight first
• Transfer your bodyweight gradually
• Keep your arms extended
• Maintain a neutral head position
• Keep your body controlled
• Minimize swinging
• Breathe normally
• Monitor your grip throughout the hold
• End the set before uncontrolled grip failure
• Dismount onto a stable surface

Grip security should always take priority over achieving a longer hold.

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Common Towel Hang Mistakes

Using a Weak or Damaged Towel

Problem: A towel with worn fabric, damaged seams, or tears may not be suitable for supporting bodyweight.

Fix: Inspect the entire towel before training and replace it if there is any doubt about its structural condition.

Hanging From an Unstable Bar

Problem: Even a strong towel cannot make an unsafe Pull-Up Bar suitable for hanging.

Fix: Use a properly installed Pull-Up Bar or another structure specifically capable of safely supporting your bodyweight and the forces created during hanging.

Jumping Straight Into the Hang

Problem: Jumping and suddenly loading the towel gives you little opportunity to identify a poor grip or unsafe setup before your full bodyweight is suspended.

Fix: Use a stable platform and gradually transfer weight into your hands before lifting your feet.

Hanging Until Your Grip Fails

Problem: Towel Hangs can cause rapid grip fatigue, and unexpectedly losing the towel can result in an uncontrolled fall.

Fix: End your set while you can still securely hold the towel and control your dismount.

Allowing the Towel to Slip Through the Hands

Problem: A gradually slipping grip can quickly become an uncontrolled grip failure.

Fix: Squeeze firmly and finish the set when you can no longer maintain a secure hand position.

Using Excessive Swinging

Problem: Swinging makes the exercise harder to control and places changing forces through your grip and hanging setup.

Fix: Enter the hang gradually and keep your torso and legs relatively still.

Progressing Too Quickly

Problem: Towel Hangs can be considerably harder on the grip than standard Dead Hangs.

Fix: Begin with short holds and gradually increase duration or difficulty as your hands and forearms adapt.

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Towel Hang Variations

Towel Hangs can be modified to make the exercise easier or more difficult according to your grip strength.

Assisted Towel Hang

This variation allows your legs to support part of your bodyweight.

How to Do an Assisted Towel Hang

• Drape a strong towel over a secure Pull-Up Bar.
• Grip one end in each hand.
• Keep your feet on the floor or a stable platform.
• Gradually transfer some bodyweight into your hands.
• Keep your arms extended.
• Hold the towel firmly.
• Use your legs to control the difficulty.

Standard Two-Hand Towel Hang

This is the standard full-bodyweight variation.

How to Do a Standard Two-Hand Towel Hang

• Drape a strong towel over the bar.
• Hold one end in each hand.
• Test the setup with partial bodyweight.
• Lift your feet from the floor.
• Hang with your arms extended.
• Keep your body controlled.
• Hold while your grip remains secure.
• Dismount before grip failure.

Two-Towel Hang

Using two separate towels provides an independent towel for each hand.

How to Do a Two-Towel Hang

• Drape two strong towels securely over the bar.
• Position them approximately shoulder-width apart.
• Grip both ends of one towel with one hand and both ends of the other towel with the other hand, or use another secure configuration appropriate to the towels.
• Test both towels before fully hanging.
• Lift your feet gradually.
• Maintain a controlled hang.
• Dismount safely.

Make sure both towels are equally suitable for supporting the exercise.

Towel Hang With Active Shoulders

This variation combines the grip challenge of a Towel Hang with the shoulder engagement of an Active Hang.

How to Do a Towel Hang With Active Shoulders

• Enter a standard Towel Hang.
• Keep your elbows straight.
• Draw your shoulder blades downward under control.
• Allow your torso to rise slightly.
• Maintain a strong towel grip.
• Hold briefly.
• Return gradually to the starting hang.

Single-Arm Assisted Towel Hang

This advanced variation increases the grip demand on one hand while the opposite arm provides assistance.

How to Do a Single-Arm Assisted Towel Hang

• Secure a strong towel over the bar.
• Grip the towel firmly with your working hand.
• Use your opposite hand on the bar or another secure assistance point.
• Gradually shift more bodyweight toward the towel hand.
• Maintain control throughout the hold.
• Keep the assistance necessary to prevent grip failure.
• Dismount safely.
• Repeat on the opposite side.

Do not rush toward unsupported one-arm Towel Hangs. They create substantially greater demands on the working hand, forearm, elbow, and shoulder.

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Final Thoughts

The Towel Hang is a simple but demanding progression from the standard Dead Hang that places much greater emphasis on your grip.

It develops:

• Grip strength
• Grip endurance
• Finger strength
• Forearm strength and endurance
• Hanging control
• Towel-specific gripping ability

You do not need long holds to make Towel Hangs challenging. Begin with a strong towel, a secure Pull-Up Bar, short controlled holds, and enough grip strength remaining to dismount safely.

As your grip improves, gradually increase your hold duration or progress to more challenging variations rather than simply hanging until your hands fail. Learn more about Pull Workouts here.

Essential Gear for Towel Hangs

Towel Hangs require only basic equipment, but every part of the setup must be suitable for supporting your bodyweight.

• Strong Towel: The primary gripping surface for the exercise. Use a sturdy, undamaged towel capable of safely tolerating the load rather than an old or weakened towel.
• Pull-Up Bar: Provides the overhead support for the towel. The bar must be securely installed and capable of safely supporting your bodyweight.
• Stable Step or Platform: Helps you reach the towel and gradually transfer your bodyweight into and out of the hang.
• Gym Chalk: Can help improve grip when sweaty hands make the towel difficult to hold securely.
• Weighted Vest or Dip Belt: Ideal for advanced athletes who want to increase resistance and further develop grip strength, scapular control, and upper-body stability.

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Towel Hang FAQ

Q1: How long should beginners hold a Towel Hang?
If you are new to towel-specific grip training, short holds of approximately 5-15 seconds can be a practical starting point. Adjust the duration to your current grip strength and end the set before your grip becomes unsafe.

Q2: What kind of towel should I use for Towel Hangs?
Use a strong, durable, undamaged towel that can safely tolerate the exercise. Inspect it for tears, worn fabric, and damaged seams before every session. Do not assume that every household towel is suitable for supporting bodyweight.

Q3: How can I make Towel Hangs harder?
You can gradually increase your hold duration, use two separate towels, incorporate controlled active-shoulder positions, use a weighted vest, or progress toward assisted single-arm variations. Increase difficulty gradually while keeping the towel, bar, and grip secure.

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Face Pulls are an upper-body pulling exercise that primarily targets the rear shoulders and upper back while also training muscles involved in shoulder external rotation.

The exercise is commonly performed with a cable machine and rope attachment. Unlike a standard Row, where you typically pull toward your ribs or abdomen, Face Pulls use a higher pulling path that brings the rope toward your face while your elbows travel outward.

Using a manageable weight and controlled technique is important. Face Pulls are generally better suited to deliberate, controlled repetitions than trying to move the heaviest weight possible.

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What Are Face Pulls?

Face Pulls are a cable-based pulling exercise performed by attaching a rope to a cable pulley around face to upper-chest height and pulling the rope toward your face.

As you approach the end of the movement, your hands separate toward either side of your head while your elbows remain elevated. This combines horizontal shoulder movement, scapular retraction, and shoulder external rotation.

Face Pulls are commonly used in:

• Upper-body workouts
• Pull-day workouts
• Shoulder training
• Rear-delt training
• Back workouts
• Strength-training programs
• Bodybuilding routines
• Accessory training

Face Pulls primarily differ from Rows because of their higher pulling path and greater emphasis on the rear deltoids, upper back, and shoulder external rotators.

Benefits of Face Pulls

Face Pulls provide several useful benefits for upper-body strength and muscular development.

Benefits include:

• Strengthens the rear deltoids
• Trains the upper and mid-back
• Strengthens the shoulder external rotators
• Develops scapular control
• Trains the rhomboids and trapezius
• Complements pressing exercises
• Adds direct rear-shoulder training
• Uses easily adjustable resistance
• Can complement Rows and other pulling exercises

Face Pulls can be particularly useful as an accessory exercise because they train several muscles around the rear shoulders and upper back through a movement pattern different from standard Rows and Pulldowns.

Muscles Worked in Face Pulls

Face Pulls train several muscles around the shoulders and upper back.

Primary Muscles

• Posterior Deltoids
• Rhomboids
• Middle Trapezius

Secondary Muscles

• Lower Trapezius
• Infraspinatus
• Teres Minor
• Biceps Brachii
• Brachialis
• Brachioradialis
• Forearms

The infraspinatus and teres minor are part of the rotator cuff and contribute to the external-rotation component of the movement.

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How to Do Face Pulls (Step-by-Step)

Step 1: Set Up the Cable Machine

Select a manageable weight that allows you to perform the entire movement without leaning backward or using momentum.

Step 2: Grip the Rope

Use a grip that allows your hands and wrists to move comfortably as you pull the rope apart.

Step 3: Establish Your Starting Position

Stand with your feet approximately hip- to shoulder-width apart.

You can also use a slight staggered stance if it helps you remain stable.

Keep your:

• Head neutral
• Chest naturally upright
• Core braced
• Knees slightly bent
• Shoulders controlled
• Wrists comfortable

Avoid leaning significantly backward before beginning the repetition.

Step 4: Initiate the Pull

Begin pulling the rope toward your face by moving your elbows outward and backward.

Allow your shoulder blades to move toward each other naturally.

As you pull:

• Keep your torso stable
• Keep your shoulders away from your ears
• Lead with your elbows
• Maintain controlled wrists
• Avoid jerking the cable

Use a smooth pulling motion rather than momentum.

Step 5: Pull the Rope Toward Your Face

Think about pulling the rope toward your face and apart at the same time.

Step 6: Reach the Contracted Position

At the end of the repetition, your hands should be near the sides of your face while your upper arms and shoulders move into controlled external rotation.

Briefly contract your rear shoulders and upper-back muscles.

Keep your:

• Torso upright
• Core braced
• Shoulders controlled
• Elbows elevated
• Wrists comfortable

Do not force your hands excessively far behind your head simply to increase the range.

Step 7: Return Under Control

Once your arms are extended and the cable remains under tension, begin the next repetition.

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Face Pulls Form Checklist

Use this checklist to maintain proper Face Pull technique.

• Position the cable around face to upper-chest height
• Use a rope attachment
• Choose a manageable weight
• Establish a stable stance
• Keep your core braced
• Maintain a relatively upright torso
• Keep your shoulders away from your ears
• Pull your elbows outward and backward
• Pull the rope toward your face
• Separate your hands near the end position
• Maintain controlled shoulder external rotation
• Keep your wrists comfortable
• Avoid excessive leaning
• Contract your rear shoulders and upper back
• Control the return phase

Face Pulls should be performed with enough resistance to challenge the targeted muscles without forcing you to turn the movement into a heavy Row.

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Common Face Pulls Mistakes

Using Too Much Weight

Problem: Excessive resistance can cause you to lean backward, shorten the range of motion, shrug your shoulders, or use momentum.

Fix: Reduce the weight until you can pull the rope toward your face while keeping your torso stable.

Pulling Toward the Chest

Problem: Pulling the rope toward your lower chest or abdomen turns the movement into something closer to a Cable Row.

Fix: Use a higher pulling path and bring your hands toward the sides of your face.

Dropping the Elbows

Problem: Allowing your elbows to fall close to your torso reduces the characteristic high pulling angle of the Face Pull.

Fix: Keep your elbows elevated and allow them to travel outward and backward during the pull.

Keeping the Hands Too Close Together

Problem: Pulling the rope straight toward your face without separating your hands can reduce the external-rotation component.

Fix: Pull the rope ends apart as your hands approach either side of your face.

Shrugging the Shoulders

Problem: Raising your shoulders toward your ears can shift unnecessary emphasis toward the upper trapezius.

Fix: Keep your shoulders controlled and away from your ears as you pull.

Leaning Too Far Back

Problem: Using your bodyweight to pull the cable allows you to move more resistance without requiring the targeted muscles to perform the same amount of work.

Fix: Use a stable stance, brace your core, and reduce the weight if you cannot keep your torso relatively upright.

Letting the Weight Snap Forward

Problem: Relaxing immediately after reaching the contracted position allows the cable to rapidly pull your arms forward.

Fix: Control the return until your arms reach the starting position.

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Face Pull Variations

Face Pulls can be modified according to your available equipment and training goals.

Seated Cable Face Pulls

Sitting reduces your ability to use your legs or body movement to assist the pull.

How to Do Seated Cable Face Pulls

• Attach a rope to a cable pulley around face height.
• Sit upright on a stable bench.
• Hold one end of the rope in each hand.
• Brace your core.
• Pull the rope toward your face.
• Separate your hands as your elbows travel outward.
• Return under control.

Half-Kneeling Cable Face Pulls

The half-kneeling position creates a stable base while requiring your core to control your torso.

How to Do Half-Kneeling Cable Face Pulls

• Set the cable around face height for your kneeling position.
• Assume a stable half-kneeling stance.
• Hold the rope with both hands.
• Keep your torso upright.
• Pull toward your face.
• Separate the rope ends.
• Return slowly.

Resistance Band Face Pulls

Resistance Bands provide a portable alternative when a cable machine is unavailable.

How to Do Resistance Band Face Pulls

• Secure a resistance band around face to upper-chest height.
• Hold one end or handle in each hand.
• Step backward to create light starting tension.
• Brace your core.
• Pull your hands toward your face.
• Drive your elbows outward.
• Separate your hands near the end position.
• Return under control.

Single-Arm Cable Face Pulls

This unilateral variation allows you to train each side independently.

How to Do Single-Arm Cable Face Pulls

• Attach a suitable handle to the cable.
• Hold it in one hand.
• Step backward into a stable stance.
• Brace your torso against rotation.
• Pull your hand toward the side of your face.
• Allow controlled shoulder external rotation.
• Return slowly.
• Repeat on both sides.

Face Pulls With External Rotation

This variation deliberately emphasizes the rotational portion at the end of the movement.

How to Do Face Pulls With External Rotation

• Set the cable around face height.
• Hold the rope with both hands.
• Pull your elbows outward and backward.
• Bring the rope toward your face.
• Continue rotating your forearms toward a more upright position.
• Pause briefly under control.
• Reverse the movement slowly.

Use a lighter weight if necessary to perform the additional rotation without compensating through your torso or wrists.

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Final Thoughts

Face Pulls are a useful accessory exercise for strengthening the rear shoulders, upper back, and muscles responsible for shoulder external rotation.

They develop:

• Rear-delt strength
• Upper-back strength
• Shoulder external-rotation strength
• Scapular control
• Upper-body muscular development
• Horizontal pulling control

Face Pulls are not an exercise where maximum weight should be the priority. Using a manageable load allows you to maintain the high pulling path, separate the rope properly, control your shoulder movement, and keep your torso stable.

Pull toward your face rather than your chest, keep your elbows elevated, separate your hands near the end of each repetition, and control the weight in both directions. Learn more about Pull Workouts here.

Essential Gear for Face Pulls

Using the right equipment can help you perform face pulls safely, improve shoulder stability, and get the most out of every repetition.

• Resistance Bands: The most convenient option for performing face pulls at home. They provide smooth, constant tension and are ideal for beginners and advanced athletes alike.
• Cable Machine with Rope Attachment: The gold standard for face pulls, offering consistent resistance and a full range of motion for optimal rear deltoid and upper-back activation.
• Door Anchor for Resistance Bands: Allows you to securely attach resistance bands at face height, making home face pulls safer and more effective without needing a cable machine.
• Weightlifting Gloves or Gym Chalk: Help improve grip and reduce hand fatigue during higher-repetition sets, allowing you to focus on proper shoulder mechanics.
• Exercise Mat: Provides a comfortable, non-slip surface for your stance during band face pulls and helps create a dedicated workout space for your upper-body training.

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Face Pulls FAQ

Q1: Where should I pull the rope during Face Pulls?
Pull the rope toward your face while separating your hands toward either side of your head. Avoid pulling toward your abdomen as you would during a standard Cable Row.

Q2: How high should the cable be for Face Pulls?
Around face to upper-chest height is a useful starting point. The exact pulley position can be adjusted slightly according to your height, proportions, and the pulling angle that allows you to perform the movement comfortably.

Q3: How many Face Pulls should beginners do?
A practical starting point is approximately 10-15 controlled repetitions for 2-3 sets. Use a manageable resistance that allows you to maintain the intended pulling path and shoulder movement.

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Rows are a fundamental upper-body pulling exercise used to strengthen the back, biceps, rear shoulders, and other muscles involved in horizontal pulling.

The exercise can be performed with a barbell, dumbbells, resistance bands, cables, or even your own bodyweight. Although each variation is slightly different, the basic movement involves pulling resistance toward your torso while keeping your body controlled.

This guide focuses primarily on the Barbell Bent-Over Row, one of the most common weighted Row variations. Learning proper Row technique can help you build a stronger back and establish a solid foundation for other pulling exercises.

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What Are Rows?

Rows are horizontal pulling exercises in which you pull resistance toward your torso by bending your elbows and moving your upper arms backward.

During a Barbell Bent-Over Row, you hold a barbell while maintaining a hip-hinged position. From there, you pull the bar toward your lower ribs or upper abdomen before lowering it under control.

Rows are commonly used in:

• Back workouts
• Pull-day workouts
• Upper-body workouts
• Strength-training programs
• Bodybuilding routines
• Home workouts
• Gym workouts
• Calisthenics programs

Rows complement vertical pulling exercises such as Pull-Ups and Chin-Ups by training the back through a different pulling direction.

Benefits of Rows

Rows train several major muscles across the back while also strengthening the arms and grip.

Benefits include:

• Strengthens the upper and mid-back
• Trains the latissimus dorsi
• Strengthens the rhomboids and trapezius
• Builds biceps and elbow-flexor strength
• Trains the rear deltoids
• Develops horizontal pulling strength
• Challenges grip strength
• Can support balanced upper-body development
• Can be adapted to many types of equipment

Bent-Over Rows also require your trunk and hip musculature to maintain a stable position while you move the weight.

Muscles Worked in Rows

Rows are compound pulling exercises that involve several muscles across the back, shoulders, and arms.

Primary Muscles

• Latissimus Dorsi
• Rhomboids
• Middle Trapezius
• Posterior Deltoids

Secondary Muscles

• Biceps Brachii
• Brachialis
• Brachioradialis
• Lower Trapezius
• Forearms
• Erector Spinae
• Core Muscles
• Glutes and Hamstrings during unsupported bent-over variations

The exact muscular emphasis changes according to your Row variation, grip, elbow path, and pulling angle.

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How to Do Rows (Step-by-Step)

Step 1: Set Up the Barbell

Beginners should start light enough to learn the movement without sacrificing torso position.

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Rows Form Checklist

Use this checklist to maintain proper Row technique.

• Choose a manageable weight
• Stand with a stable base
• Grip the bar securely
• Hinge from your hips
• Keep your knees slightly bent
• Maintain a neutral spine
• Brace your core
• Keep your head neutral
• Keep your torso angle relatively consistent
• Pull your elbows backward
• Bring the bar toward your lower ribs or upper abdomen
• Avoid excessive elbow flare
• Keep your wrists controlled
• Avoid jerking the weight upward
• Lower the bar under control

If your torso rises significantly with every repetition, consider reducing the weight and rebuilding the movement with stricter control.

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Common Rows Mistakes

Rounding the Back

Problem: Allowing your spine to round excessively can compromise your stable bent-over position and make it more difficult to control the load.

Fix: Brace your core, hinge from your hips, and maintain a neutral spinal position throughout the set. Reduce the weight if you cannot maintain your position.

Using Too Much Weight

Problem: Excessive resistance often causes jerking, shortened repetitions, or large changes in torso angle.

Fix: Use a weight that allows you to perform controlled repetitions through a comfortable range.

Standing Up During Each Rep

Problem: Repeatedly raising your torso to generate momentum changes the exercise and reduces the consistency of your Row technique.

Fix: Establish your hip hinge before the first repetition and keep your torso angle relatively stable throughout the set.

Pulling With Excessive Elbow Flare

Problem: Allowing your elbows to flare directly outward changes the pulling mechanics and may shift more emphasis toward the rear shoulders and upper back.

Fix: For a standard Barbell Row, allow your elbows to travel backward at a comfortable angle rather than forcing them directly out to the sides.

Shrugging the Shoulders

Problem: Pulling your shoulders excessively toward your ears can create unnecessary upper-trapezius dominance.

Fix: Keep your shoulders controlled and focus on driving your elbows backward.

Bending the Wrists

Problem: Curling your wrists toward your body as you pull can make your grip less stable and turn part of the movement into unnecessary wrist flexion.

Fix: Keep your wrists relatively neutral and aligned with your forearms.

Dropping the Bar Too Quickly

Problem: Allowing the bar to fall rapidly removes control from the lowering phase and can disturb your torso position.

Fix: Lower the bar deliberately until your arms return to the starting position.

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Rows Variations

Rows can be performed with many different types of equipment while maintaining the same basic horizontal pulling pattern.

Dumbbell Rows

The Dumbbell Row allows you to train one side at a time and can provide additional support through your opposite hand.

How to Do Dumbbell Rows

• Hold a dumbbell in one hand.
• Support your opposite hand on a stable bench if desired.
• Hinge at your hips.
• Keep your spine neutral.
• Pull the dumbbell toward your hip or lower ribs.
• Drive your elbow backward.
• Lower the dumbbell under control.
• Repeat on both sides.

Resistance Band Rows

Resistance Band Rows provide a portable option for home workouts.

How to Do Resistance Band Rows

• Secure a resistance band to a stable anchor.
• Hold one end or handle in each hand.
• Step backward until the band has light tension.
• Brace your core.
• Pull your hands toward your lower ribs or upper abdomen.
• Drive your elbows backward.
• Return slowly without allowing the band to snap forward.

Seated Cable Rows

Cable resistance provides continuous external resistance throughout the movement.

How to Do Seated Cable Rows

• Sit at the cable station.
• Grip the selected attachment securely.
• Establish a stable torso position.
• Pull the handle toward your abdomen.
• Drive your elbows backward.
• Contract your back muscles.
• Extend your arms under control.

Chest-Supported Rows

Supporting your chest reduces the need to maintain an unsupported hip-hinged position.

How to Do Chest-Supported Rows

• Lie chest-down against an inclined bench or Row machine.
• Hold the weights with your arms extended.
• Keep your chest supported.
• Pull your elbows backward.
• Bring the weights toward your torso.
• Pause briefly.
• Lower under control.

Australian Rows

Also known as an Inverted Row, this variation uses your bodyweight as resistance.

How to Do Australian Rows

• Grip a secure horizontal bar.
• Position your body underneath it.
• Keep your body in a straight, controlled line.
• Pull your chest toward the bar.
• Drive your elbows backward.
• Pause briefly at the top.
• Lower yourself under control.

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Final Thoughts

Rows are one of the fundamental pulling patterns for developing a strong and balanced upper body.

They develop:

• Back strength
• Lat strength
• Upper-back development
• Rear-delt strength
• Biceps strength
• Grip strength
• Horizontal pulling ability

Proper Rows are built around control rather than simply moving the heaviest possible weight. Establish a strong hip hinge, brace your core, keep your torso relatively stable, drive your elbows backward, and control the weight in both directions.

Once you can consistently complete your target repetitions with good technique, gradually increasing resistance, repetitions, sets, or another training variable can help you continue progressing. Learn more about Pull Workouts here.

Essential Gear for Rows

Using the right equipment can make rows more effective, improve your pulling technique, and help you continue building back strength as you progress.

• Adjustable Dumbbells: One of the most versatile tools for performing rows, allowing you to increase resistance gradually as your strength improves.
• Resistance Bands: A beginner-friendly option that provides constant tension, making them ideal for home workouts, warm-ups, and rehabilitation exercises.
• Pull-Up Bar or Suspension Trainer: Perfect for performing inverted rows, helping you build bodyweight pulling strength and progress toward pull-ups.
• Weightlifting Gloves or Gym Chalk: Improve grip and reduce hand fatigue during heavy rowing exercises, allowing you to focus on your back muscles instead of your grip.
• Adjustable Weight Bench: Provides a stable surface for single-arm dumbbell rows and chest-supported row variations, helping reduce lower-back strain while improving exercise control.

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Rows FAQ

Q1: How many Rows should beginners do?
A practical starting point is approximately 8-15 controlled repetitions for 2-3 sets. Choose a resistance that challenges you while still allowing you to maintain your hip hinge and torso position.

Q2: Where should I pull the bar during Barbell Rows?
For a standard Bent-Over Barbell Row, pulling toward the lower ribs or upper abdomen is a useful general target. Your exact contact point can vary with your proportions, grip, torso angle, and Row style.

Q3: Should I squeeze my shoulder blades together during Rows?
Your shoulder blades naturally move toward each other as you pull, but you do not need to force an exaggerated squeeze. Focus on controlled shoulder-blade movement and driving your elbows backward through a comfortable range.

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Bicep Curls are one of the most popular upper-body isolation exercises for developing the muscles on the front of your upper arms. The movement is simple: keep your upper arms relatively still while bending your elbows to bring the weight upward.

Although Bicep Curls are easy to learn, poor technique can quickly turn them into a swinging full-body movement. Using an appropriate weight, controlling each repetition, and keeping your elbows stable helps place more of the work on the intended muscles.

Bicep Curls can be performed with dumbbells, a barbell, resistance bands, cables, and several other forms of resistance, making them suitable for both home and gym workouts.

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What Are Bicep Curls?

Bicep Curls are an elbow-flexion exercise primarily used to train the biceps brachii and other muscles responsible for bending the elbow.

During a standard Dumbbell Bicep Curl, you begin with your arms extended beside your body and your palms facing forward. You then bend your elbows to raise the dumbbells toward your shoulders before lowering them under control.

Bicep Curls are commonly used in:

• Upper-body workouts
• Pull-day workouts
• Arm workouts
• Bodybuilding programs
• Strength-training routines
• Home workouts
• Gym workouts
• Calisthenics accessory training

The goal is not simply to move the heaviest possible weight. A controlled range of motion with minimal body movement keeps the exercise focused on elbow flexion.

Benefits of Bicep Curls

Bicep Curls provide a straightforward way to directly train the muscles on the front of your upper arms.

Benefits include:

• Builds biceps strength
• Supports biceps muscle growth
• Strengthens the elbow flexors
• Trains the brachialis and brachioradialis
• Develops controlled elbow flexion
• Complements compound pulling exercises
• Can be performed with many types of resistance
• Allows each arm to be trained independently with dumbbells
• Can be easily progressed over time

Bicep Curls can complement exercises such as Pull-Ups, Chin-Ups, and Rows by providing additional direct training for the elbow flexors.

Muscles Worked in Bicep Curls

Bicep Curls primarily train the muscles responsible for flexing the elbow.

Primary Muscles

• Biceps Brachii
• Brachialis

Secondary Muscles

• Brachioradialis
• Forearm Flexors
• Forearm Stabilizers

The biceps brachii has two heads: the long head and short head. Both contribute to elbow flexion, while the biceps also plays an important role in supinating the forearm, or turning the palm upward.

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How to Do Bicep Curls (Step-by-Step)

Step 1: Choose an Appropriate Weight

Select two dumbbells that you can control throughout the entire set.

The weight should be challenging enough to train your arms but light enough that you do not need to swing your torso or throw your elbows forward to complete each repetition.

Beginners should prioritize technique before increasing resistance.

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Bicep Curls Form Checklist

Use this checklist to maintain proper Bicep Curl technique.

• Choose a manageable weight
• Stand with a stable base
• Keep your core lightly braced
• Keep your chest naturally upright
• Relax your shoulders
• Keep your elbows close to your sides
• Keep your upper arms relatively stationary
• Curl primarily through elbow flexion
• Keep your wrists controlled
• Avoid swinging your torso
• Avoid using your hips for momentum
• Contract your biceps at the top
• Lower the weight under control
• Use a comfortable range of motion
• Keep each repetition smooth

If you need to throw your torso backward to raise the dumbbells, the weight is probably too heavy for strict Bicep Curls.

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Common Bicep Curls Mistakes

Using Too Much Weight

Problem: Excessive resistance often causes you to swing your torso, use your hips, or shorten the range of motion.

Fix: Reduce the weight until you can perform controlled repetitions while keeping your upper arms relatively stable.

Swinging the Body

Problem: Using your hips and torso to throw the weights upward shifts part of the work away from the elbow flexors.

Fix: Brace your core, keep your torso relatively still, and curl the weight smoothly.

Moving the Elbows Too Far Forward

Problem: Allowing your elbows to travel substantially forward turns part of the movement into shoulder flexion.

Fix: Keep your elbows relatively close to their starting position beside your torso during a standard curl.

Bending the Wrists

Problem: Allowing your wrists to fold excessively forward or backward can make the position less stable.

Fix: Keep your wrists relatively neutral and aligned with your forearms.

Dropping the Weight Too Quickly

Problem: Letting the dumbbells fall rapidly removes control from the lowering phase.

Fix: Lower the weights deliberately until your arms return to the starting position.

Performing Partial Repetitions Unintentionally

Problem: Using only a small portion of your available range can occur when the weight is too heavy or repetitions are rushed.

Fix: Use a comfortable, controlled range that allows you to extend and flex your elbows without losing technique.

Shrugging the Shoulders

Problem: Raising your shoulders toward your ears introduces unnecessary movement and tension.

Fix: Keep your shoulders relaxed and concentrate on bending your elbows.

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Bicep Curls Variations

Different Bicep Curl variations can change your grip, equipment, or arm position while continuing to train the elbow flexors.

Alternating Dumbbell Bicep Curl

This variation trains one arm at a time.

How to Do Alternating Dumbbell Bicep Curls

• Stand with one dumbbell in each hand.
• Keep your elbows close to your torso.
• Curl one dumbbell toward your shoulder.
• Lower it under control.
• Repeat with the opposite arm.
• Continue alternating sides.

Hammer Curl

Hammer Curls use a neutral grip and place greater relative emphasis on the brachialis and brachioradialis.

How to Do Hammer Curls

• Hold one dumbbell in each hand.
• Turn your palms toward your body.
• Keep your elbows beside your torso.
• Curl the dumbbells upward without rotating your hands.
• Pause briefly at the top.
• Lower under control.

Barbell Bicep Curl

This variation allows both arms to work together using a barbell.

How to Do Barbell Bicep Curls

• Hold the bar with an underhand grip.
• Position your hands shoulder-width apart.
• Stand upright and brace your core.
• Keep your elbows close to your sides.
• Curl the bar upward.
• Contract your biceps at the top.
• Lower the bar under control.

Resistance Band Bicep Curl

Resistance Bands provide portable resistance that generally increases as the band stretches.

How to Do Resistance Band Bicep Curls

• Stand securely on the middle of the band.
• Hold one end or handle in each hand.
• Begin with light tension in the band.
• Keep your elbows beside your torso.
• Curl your hands upward.
• Contract your biceps at the top.
• Return slowly without allowing the band to snap downward.

Incline Dumbbell Curl

This variation is performed seated on an inclined bench with the upper arms positioned behind the torso.

How to Do Incline Dumbbell Curls

• Set an adjustable bench to a comfortable incline.
• Sit with your back supported.
• Hold a dumbbell in each hand.
• Allow your arms to hang naturally.
• Keep your shoulders controlled.
• Curl the dumbbells upward.
• Lower them slowly through a comfortable range.

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Final Thoughts

Bicep Curls are a simple and effective isolation exercise for directly training the muscles responsible for bending your elbows.

They develop:

• Biceps strength
• Biceps muscle size
• Elbow-flexor strength
• Arm control
• Forearm involvement
• Pulling strength support

The key to effective Bicep Curls is not simply lifting heavier dumbbells. Keep your torso stable, control your elbows, maintain a strong wrist position, and deliberately lower the weight after every repetition.

Once you can complete your target repetitions with consistent form, gradually increasing the resistance, repetitions, sets, or training difficulty can provide continued progression. Learn more about Pull Workouts here.

Essential Gear for Bicep Curls

Bicep Curls can be performed with several types of equipment depending on whether you train at home or in a gym.

• Adjustable Dumbbells: The most versatile option for bicep curls, allowing you to gradually increase the weight as you get stronger without needing multiple pairs of dumbbells.
• Resistance Bands: A beginner-friendly alternative that provides constant tension throughout the movement, making them ideal for home workouts and travel.
• Weightlifting Gloves or Gym Chalk: Help improve grip and reduce hand fatigue during higher-volume training, allowing you to focus on squeezing your biceps through every repetition.
• Adjustable Weight Bench: Perfect for performing seated, incline, and concentration curls, adding variety to your workouts while improving exercise stability.
• Wrist Wraps: Provide extra wrist support when lifting heavier weights, helping you maintain a neutral wrist position and better control throughout each repetition.

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Bicep Curls FAQ

Q1: How many Bicep Curls should beginners do?
A practical starting point for beginners is approximately 8-15 controlled repetitions for 2-3 sets. Choose a resistance that makes the set challenging while still allowing you to maintain proper technique.

Q2: Should I fully straighten my arms at the bottom of a Bicep Curl?
Use a comfortable range of motion and allow your elbows to approach extension under control. You do not need to forcefully lock or hyperextend your elbows at the bottom.

Q3: Are Bicep Curls better with dumbbells, barbells, or resistance bands?
All three can effectively train the elbow flexors. Dumbbells allow independent arm movement, barbells make bilateral loading straightforward, and resistance bands provide a portable option with resistance that changes as the band stretches. The best choice depends on your available equipment and training program.

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