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Home > Strength and Mobility Activities > Alternating Grip Pull-Up
Alternating Grip Pull-Up
From: FM 7-22 October 2012
Purpose: This exercise develops the muscles used to pull the body upward while using an alternating grip (Figure 9-28).
Starting Position: Extended hang using the alternating grip, left or right.
  1. Keep the body straight, pull upward, allowing the head to move to the left or right side of the bar, and touch the left or right shoulder to the bar.
  2. Return to the starting position.

Figure 9-28. Alternating grip pull-up
Check Points:
  • When using the left alternating grip, Soldiers touch the left shoulder to the bar on count 1. If the right alternating grip is used, Soldiers touch the right shoulder to the bar on count 1.
  • On count 2, the arms are fully extended to return to the starting position.
  • Keep the feet together, throughout the exercise.
Precaution: Refer to paragraph 9-42 for spotting.

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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