What is the difference between this and a standard pull-up?

The underhand grip shifts more of the workload onto the biceps and brachialis while still engaging the back. Standard pull-ups use an overhand grip and target the latissimus dorsi more aggressively.

How can I make the exercise easier if I cannot do a full rep?

You can use a long resistance band looped over the bar for assistance or perform eccentric-only reps where you jump to the top and lower yourself slowly.

Is this exercise safe for the wrists?

Yes, but if you feel discomfort, try adjusting your grip width slightly or use a multi-grip bar with neutral handles to reduce rotation.

Trazioni Impugnatura Inversa: Bicep and Back Guide

Learn the correct technique for Trazioni Impugnatura Inversa (Chin-ups) to maximize bicep growth and upper body pull strength with our expert guide.

How to Perform

Position yourself under the bar and grab it with an underhand grip, palms facing towards you, roughly shoulder-width apart.
Hang with your arms fully extended and engage your core to prevent your body from swinging during the movement.
Pull your body upward by driving your elbows down toward your ribs while keeping your chest open.
Continue the ascent until your chin is clearly above the bar, focusing on the contraction in your biceps.
Lower yourself under control until your arms are fully extended again, resisting the urge to drop quickly.
Maintain a neutral neck position throughout the entire repetition to avoid strain.

Common Mistakes

Using momentum or swinging the legs to complete the rep.
Failing to reach full extension at the bottom of the movement.
Rounding the shoulders forward at the top of the pull.

Muscles Worked

Primary movers

Biceps

Stabilizers

Lats
Rhomboids
Forearms
Core

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms