Fat Grip Pull Up

How to do it

1. Fit thick grip sleeves onto the pull-up bar at a little wider than shoulder-width.
2. Grip the sleeves with palms forward and squeeze hard.
3. Hang with the arms straight and the legs together.
4. Pull the chest toward the bar until the chin passes it.
5. Lower slowly until the arms are straight.

Tips

• Crush the sleeves throughout the rep, the grip is part of the exercise.
• Do fewer reps than a normal pull-up and stop before the grip gives out.

Common mistakes

• Letting the hands roll forward over the sleeves.
• Shortening the range because the grip is tired.

Muscles worked by the Fat Grip Pull Up

• Lats (upper) Primary24%
• Lats (lower) Primary17%
• Forearm flexors Secondary11%
• Biceps (long head) Secondary7%
• Biceps (short head) Secondary7%
• Lower traps Secondary7%
• Brachialis Secondary6%
• Rhomboids Secondary6%
• Rear delts Minor5%
• Mid traps Minor4%
• Upper abs Stabilizer3%
• Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A thick or soft grip makes the forearms the limit. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Fat Grip Pull Up alternatives

Same equipment

• Towel Pull UpPull-up bar

Different equipment

• Rope ClimbOther equipment
• Smith Machine Pull UpSmith machine

Easier

• Assisted Pull UpMachine
• Band Assisted Pull UpResistance band

No equipment

• Pull UpBodyweight

Make it easier

• Close Grip Pull UpPull-up bar
• Pull UpBodyweight
• Smith Machine Pull UpSmith machine
• Weighted Pull UpPull-up bar

Similar exercises

• Commando Pull UpPull-up bar
• Explosive Pull UpPull-up bar
• Negative Pull UpPull-up bar
• Neutral Grip Pull UpPull-up bar

Frequently asked questions

What muscles does the Fat Grip Pull Up work?

Mainly the lats (upper) and lats (lower). The forearm flexors, biceps (long head), biceps (short head), lower traps, brachialis and rhomboids assist.

Is the Fat Grip Pull Up good for beginners?

The Fat Grip Pull Up is rated advanced. If you are new, learn the Close Grip Pull Up first and build up from there.

What is a good alternative to the Fat Grip Pull Up?

For example the Rope Climb, Smith Machine Pull Up and Towel Pull Up. They train mostly the same muscles, some with different equipment.

Sources

• Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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