Reverse-Grip Pull-Up Alternative
12 substitute exercises that target the same muscles
Ring Wide-Grip Inverted Row on Floor
Chin-Up (Isometric & Negative)
Chin-Ups (Narrow Parallel Grip)
Pull-Up
Close-Grip Chin-Up
Inverted Row
Dumbbell Reverse-Grip Row
Weighted Hang Chin-Up
Close-Grip Pull-Up
Jumping Pull-Up
Wide-Grip Rear Pull-Up
Lever Assisted Standing Chin-Up
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Reverse-Grip Pull-Up trains
Primary Biceps Brachii Latissimus Dorsi
Secondary Brachialis Rhomboids Trapezius Lower Fibers
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