Finger pull-ups




  • Heavy

Muscles Involved

  • Fingers
  • forearms


  • Hangboard

Remark or addition


  • Grab a 2 cm rung on a campus board or hang board with the palms of your hands facing forward.
  • Start with an open hand position and close your fingers to move your grip to a crimp position,
  • After a second on the contracted position, slowly lower back into an open hand position.
  • 3 sets of 5-8 reps

Points of attention

  • Maintain good form and controlled movement.
  • Perform your pull ups without using momentum.

Progression Ladder

  • This is a very injury prone exercise, only recommended for advanced climbers.
  • Start with the help of a spotter or elastic band.
  • Do not exceed one session weekly, and rest as soon as you feel any discomfort in your joints.