When I first tried to figure out the best grip for pullups, I had no clue where to start. Overhand? Underhand? Wide? It all felt the same—until it didn’t. I hit up Reddit (shoutout to /r/bodyweightfitness) and quickly realized: there’s no one-size-fits-all answer here.
Turns out, the “best” grip for pullups depends on your goals—whether that’s hitting your lats harder, protecting your joints, or getting more bicep action. So, I decided to test every major pullup grip myself, right there on the gym floor. Here’s what I found.
Why Grip Even Matters
Different grips = different muscles
- Overhand (pronated): hits more back and lats
- Underhand (supinated): brings biceps into play
- Neutral grip: feels balanced—good combo of biceps and back
Grip choice affects joint comfort
- Wide grip: can stress shoulders if you’re not prepped
- Close/neutral grip: easier on wrists and elbows, especially during longer sets
Each variation changes the feel
- Some feel smoother, others more challenging
- Soreness shows up in different places, depending on the grip
Grip style isn’t just a preference—it seriously changes how the exercise works and feels.
Best Grip Variations for Pullups I Tried with Pros & Cons
Overhand (Pronated) Grip
This is the classic pull-up grip—palms facing away.
- I grabbed the pull up bar a little wider than shoulder-width and pulled up till my chin cleared the bar.
- It mainly hit my lats and upper back, with some core and forearms in there too.
- What I liked: Felt strong and stable—good all-around back pump.
- What I didn’t: Tough on the elbows early on if I wasn’t warmed up.
Underhand (Supinated) Grip / Chin-Up
Palms face toward me—more of a chin-up than a pull-up.
- I kept my hands about shoulder-width and focused on keeping my elbows tucked.
- This one fired up my biceps big time, and I still got back work too.
- What I liked: Biceps were toast afterward—in a good way.
- What I didn’t: My lower back would kinda crank up too much if I wasn’t locked in on form—so yeah, gotta watch that.
Neutral Grip (Palms Facing Each Other)
Hands face each other—usually done on parallel bars or specialty handles.
- I pulled slow and steady, trying to stay upright with each rep.
- This grip worked my biceps, back, and felt super friendly on the shoulders.
- What I liked: Honestly, it felt the most natural and joint-friendly.
- What I didn’t: Not all setups had the right bars—needed a rig with handles.
Wide Grip
Just like the overhand grip, but farther apart—wider than shoulder width.
- I really had to focus on pulling with my back and not shrugging.
- Main target was upper lats, but rear delts and traps jumped in too.
- What I liked: Made my back feel wide AF.
- What I didn’t: Way harder to get full range—plus my shoulders felt tight after.
Close Grip
Hands were almost touching—just a few inches apart.
- I pulled straight up and kept my core tight to avoid swinging.
- This version hit my lower lats and inner back more than I expected.
- What I liked: More controlled and felt easier to squeeze at the top.
- What I didn’t: Tough on wrists if I didn’t warm up properly.
Mixed Grip
One hand overhand, one hand underhand—like a deadlift grip.
- I switched sides every few reps to stay balanced.
- This mix hit both arms differently—biceps and forearms really lit up.
- What I liked: Grip strength went way up over time.
- What I didn’t: Felt weird at first, especially on the underhand side.
Which One’s Actually Best Grip for Pullups?
Alright, after messing around with all those grip styles, here’s what I figured out. Honestly, there’s no one best grip for pullups—it really depends on what you’re chasing. So I broke it down like this:
| Goal | Best Grip (IMO) | Why It Hits Different |
|---|---|---|
| Strength | Overhand (pronated) | Full-body grind. Lats, upper back, grip—all work hard. Solid base for progressions. |
| Size (Hypertrophy) | Neutral or Chin-Up (underhand) | More muscle activation, esp. biceps and mid-back. Great pump, less joint stress. |
| Biceps Focus | Chin-Up (underhand) | Biceps steal the show here. Still hits the back too. |
| Joint-Friendly | Neutral Grip | Easiest on the shoulders and wrists. Super smooth and stable. |
My go-to?
Honestly, I stick with neutral grip the most. It just feels the best and lets me crank out clean reps, especially on heavy days. But I’ll rotate through others depending on what I’m working.
If you’re brand new
Start with neutral or underhand. They’re way easier to control and less likely to mess up your elbows or shoulders.
When to switch things up
If you’re plateauing, bored, or getting little aches—try a new grip. Different angles, different muscles, and your joints will thank you.
FAQs about best grip for pullups
Not necessarily. A reverse grip (aka underhand or chin-up grip) actually targets your biceps more and feels easier for many beginners. However, if your goal is to hit your lats harder or build back width, a standard overhand grip is better. So, it really depends on what you’re after.
Generally, wide overhand grip pull-ups are the toughest. They put more load on your upper back and give you less help from your arms. Additionally, the longer range makes each rep harder. So if you’re chasing a challenge, go wide.
For muscle-ups, an overhand grip works best—especially one that’s just outside shoulder-width. It gives better momentum and lets you transition over the bar smoothly. Also, some folks use a false grip for rings to make the transition even easier.
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