Also known as: upside down pull-up, bent upside down pull-up, inverted pike pull-up, pike upside down pull-up, inverted hang pull-up
What is Bent Upside Down Pull-Up?
The bent upside down pull-up is an advanced pull-up bar exercise performed from an upside-down position with the body bent at the hips. Keep your legs raised, brace your core, and pull your upper body toward the bar with control. It trains the upper back, shoulders, biceps, grip, and core.
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How to Do Bent Upside Down Pull-Up
- Grip the bar: Hang from a pull-up bar with a firm overhand grip and keep your shoulders active.
- Lift into position: Brace your core and raise your legs overhead until you are upside down with your body bent at the hips.
- Hold tension: Keep your legs raised, grip tight, and core engaged so you do not swing or lose the inverted position.
- Pull toward the bar: Drive your elbows down and back to pull your upper body toward the bar while staying bent at the hips.
- Lower with control: Slowly extend your arms to return to the starting inverted position, then reset before the next rep.
Muscle Groups
Back, Core, Biceps, Forearm, Shoulders
Description
Hang from a pull-up bar with a firm overhand grip. Brace your core and lift your legs overhead until you are upside down with your body bent at the hips. Keep your legs raised and maintain tension through your core, shoulders, and grip.From this bent upside-down position, pull your upper body toward the bar by driving your elbows down and back. Move slowly and avoid swinging, dropping your legs, or rushing the rep.
Pause briefly near the top, then lower yourself with control back into the starting position before the next rep. This is an advanced exercise that requires strong pulling strength, shoulder control, grip strength, core stability, and hamstring mobility.
Frequently Asked Questions
What are the benefits of bent upside down pull-ups?
Bent upside down pull-ups build advanced pulling strength, grip, shoulder control, core stability, and body awareness in an inverted position. They mainly train the upper back, shoulders, biceps, forearms, and core.
What common mistakes should I avoid?
Avoid swinging into each rep, losing your grip, dropping your legs, rushing the descent, or relaxing your shoulders. Keep your core tight, shoulders active, and movement controlled throughout the pull and lower.
How can I progress toward this exercise?
Build up with regular pull-ups, hanging leg raises, tucked inverted hangs, and controlled inverted holds. Start with a tucked or partially bent position before trying straighter legs or a larger range of motion.