Fat grip pull up
A pull-up variation performed using a thick bar or rubber grip adapters to dramatically increase forearm and grip strength. This advanced exercise builds a powerful upper back while simultaneously developing forearm size and hand endurance.
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- Attach thick rubber grip adapters to a standard pull-up bar at shoulder-width apart.
- Grasp the thick grips using an overhand grip, wrapping your fingers and thumbs fully around the diameter.
- Hang with your arms fully extended in a dead hang, engaging your core and pulling your shoulders down away from your ears.
- Pull your body upward by driving your elbows down toward your hips, keeping your chest lifted until your chin clears the height of the bar.
- Pause briefly at the peak of the movement, squeezing your back muscles and maintaining a tight grip.
- Lower your body under control back to the starting dead-hang position, resisting the urge to drop quickly.
Muscles worked
LatsForearmsBicepsUpper back
Form tips
- Squeeze the grips as tightly as possible throughout the entire set to maximize forearm recruitment and shoulder stability.
- Maintain a rigid torso and avoid crossing your legs or bending your knees excessively to keep your core engaged.
- If your grip fails before your back muscles do, perform active hangs on the fat grips at the end of your workout to build endurance.
Common mistakes
- Using a thumbless grip, which reduces safety and prevents you from generating maximum grip tension.
- Using momentum or swinging the legs to complete reps, which reduces the tension on both the back and the forearms.
- Cutting the range of motion short by not lowering all the way down to a dead hang or not pulling the chin above the bar.
FAQ
How many reps and sets should I do?
Perform 3 to 4 sets of 5 to 10 controlled repetitions. Focus on quality of movement and grip tension over high repetition counts.
What should I do if I cannot perform a single rep with fat grips?
Start by performing dead hangs from the fat grips for time (e.g., 3 sets of 20-30 seconds) or perform negative-only pull-ups where you jump to the top and lower yourself slowly.
Can I use an underhand grip for this exercise?
Yes, using an underhand (supinated) grip turns the exercise into a fat grip chin-up, which increases biceps activation while still heavily taxing your forearms.
