Back · Bodyweight
Uneven Pull-up
How to do the uneven pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Grip the bar overhand with one hand and grab a towel, strap, or the forearm of your gripping arm with the other hand set lower. From a dead hang, pull your chest toward the high hand, with the lower hand assisting less so the top arm carries more of the load. Lower under control to a full hang and alternate the high side between sets.
- 1Feel the top-hand lat and biceps take the heavier share
- 2Keep your core tight so you do not twist toward the easy side
- 3Drive the working elbow down and back to lead the pull
Common mistakes
- Avoid kipping or swinging to muscle the rep up
- Do not let the working shoulder shrug into your ear
- Avoid leaning on the low hand so much it does the work
Muscles worked
The uneven pull-up mainly works the lats, biceps, and forearms, with the lower traps, upper abs, mid traps, lower abs, obliques, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsPrimary
- Lower TrapsSupport
- Upper AbsSupport
- Mid TrapsSupport
- Lower AbsSupport
- ObliquesSupport
- Rear DeltsSupport
Kovo programs the uneven pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.