Quick Answer
Alternating Front/Back Pull-Up is a intermediate strength exercise that targets your lats. It uses a pull up bar. Grip bar wide overhand.
Video Tutorial
How to Perform the Alternating Front/Back Pull-Up
- 1
Grip bar wide overhand.
- 2
Rep 1: Pull bar to upper chest (lean back slightly). Lower.
- 3
Rep 2: Pull bar to back of neck (torso straight/slight forward lean). Lower.
- 4
Continue alternating front and back pulls.
- 5
Repeat sequence.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Alternating Front/Back Pull-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Alternating Front/Back Pull-Up work?
The Alternating Front/Back Pull-Up primarily works your lats. Secondary muscles include the biceps, middle back, shoulders and upper back.
What equipment do I need for the Alternating Front/Back Pull-Up?
The Alternating Front/Back Pull-Up needs a pull up bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Alternating Front/Back Pull-Up suitable for beginners?
The Alternating Front/Back Pull-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Alternating Front/Back Pull-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Alternating Front/Back Pull-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.