Upside-down pull-up

The upside-down pull-up is an advanced bodyweight exercise that is normally performed on a pair of gymnastic rings. It involves pulling the body toward the ceiling in an inverted position. It targets the same muscles as traditional pull-ups, including the lats (latissimus dorsi), biceps, and core. However, the pulling angle is more akin to a bent-over row or upright row, depending on the angle of your hips.


  1. Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
  2. Can be performed with hips bent to target the back more, or the body straight to target the rear shoulders and traps
  3. Serious core work

Upside-down pull-up Images


Upside-down pull-up Instructions

Upside-down pull-up muscle diagram
  1. Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
  2. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
  3. After a brief pause, return to the starting position.