Variations — what changes
Wide grip
Hands well outside the shoulders.
Upper lats and upper back; shorter range.
Standard grip
A little wider than shoulder width.
The balanced default.
Close / neutral grip
V-handle, palms facing.
Longer range of motion, more lower lats and biceps.
Underhand
Palms facing you, shoulder width.
Most biceps; like a chin-up.
Setup
- Knees locked under the pad, slight lean back (about 15°).
- Arms fully straight at the top so the lats get stretched.
Doing the rep
- Start by pulling your shoulder blades down, then pull with the elbows.
- Bring the bar to your upper chest; drive your elbows down toward your back pockets.
- Let it rise all the way back up under control.
Common mistakes
- Leaning way back and turning it into a row.
- Pulling the bar behind the neck.
- Cutting the top short.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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