What is Bottom Half Pull Up?

The Bottom Half Pull Up is an easy pull exercise that uses a partial-range pull from a dead hang to a 90° elbow bend. It primarily targets the latissimus, biceps and forearms while engaging the core. Great for beginners and for building pulling endurance and control.

How to Do Bottom Half Pull Up

  1. Grip the bar: Jump or step to the pull-up bar with a shoulder-width overhand grip and thumbs wrapped for security; keep shoulders slightly retracted.
  2. Set your body: Engage your core, straighten your legs or slightly bend knees, and brace the shoulder blades before initiating the pull to protect joints.
  3. Pull to half: Pull upward smoothly until upper arms reach about 90° to the forearms, emphasizing lat and biceps activation over kipping or momentum.
  4. Control descent: Lower slowly to a full dead hang over 2–3 seconds, maintaining tension to build eccentric strength and reduce strain on the shoulders.
  5. Repeat with intent: Perform planned reps with consistent tempo, stop if pain occurs, and rest 60–90 seconds between sets for recovery and form focus.

Muscle Groups

Biceps, Forearm, Latissimus

Description

Jump onto a Pull Up bar as if you were going to perform normal Pull Ups.

Engage your back and core muscles and keep your legs straight.

Pull yourself upwards until your upper arms form a 90 degree angle with your forearms. Control your way down to a dead hang to connect multiple reps.

Perform as many reps as needed to complete a set.

Note: Exercise can be done slowly and controlled or very quickly and for high reps if found in a cardio workout.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Bottom Half Pull Ups?

Bottom Half Pull Ups build pulling endurance and strengthen the latissimus, biceps and forearms with lower difficulty than full pull-ups. They improve control, teach proper scapular engagement, and fit well into beginner routines or cardio circuits.

What common mistakes should I avoid?

Avoid swinging, using excessive momentum, shrugging the shoulders, flaring elbows, and rushing reps. Maintain shoulder retraction, controlled descent, and a steady tempo to reduce injury risk and get stronger.

How can I progress or modify this exercise?

Progress by reducing band assistance, increasing reps, adding slow negatives, or extending the pull range toward full pull-ups. Alternatives include assisted full pull-ups, inverted rows, or varied grips to target different muscles.