Pull ups! We all know they are fantastic exercises to strengthen and develop the muscles of the back and arms! So why do we avoid them so much? Is it because they require so much strength to pull your own body weight off the floor? Or is it because we think that the options to regress or progress the exercise are limited. When it comes to push ups, someone who struggles will immediately go to an option such as knee push ups but what do you do with pull ups? There is also a good chance that you are just bored with pulling yourself up and down? The good news is that there are so many pull up varieties that there is a pull up option waiting for you, no matter what training level you are at.

What Are the Benefits of Pull Ups?

Pull ups focus largely on the muscles of the back, primarily the -

• Trapezius or upper back muscles

• Latissimus dorsi or lower back muscles

In addition to this, pull ups also strengthen -

• Biceps

• Muscles of the forearm (grip strength)

• Rotator cuff (infraspinatus)

• Core strength to stabilise trunk (more so in certain pull up variations)

Get a Grip

Pull up variations are more than just changing exercises. Using different combinations of grips will change the focus of the exercise and provide variety to your training.

• Wide grip - more involvement of the trapezius

• Narrow grip - more latissimus involvement

• Overhand/Pronated grip - limited bicep involvement

• Underhand grip - more bicep involvement

• Neutral grip (palms facing each other) - More involvement of forearms, biceps and lats

Best Pull Up Variations

Inverted Row

This is a great place to start your pull up training by providing a method to develop enough strength to progress to a standard pull up. You can also make the exercise harder by moving your feet further away from the bar.

Method - Start with a wide, pronated grip on a racked bar and your feet on the floor. Straighten your arms and keep your body straight. Pull your chest towards the bar before slowly lowering yourself back to the start.

Band Assisted Pull Ups

Assisted pull ups are useful for when you have enough strength to struggle through a pull up or two but you are still lacking enough reps to get the full benefit of the exercise. By allowing a resistance band to do some of the work you can increase the reps and develop more muscle fibres in your back.

Method - Loop an exercise band around a Pull Up Bar . Place a bench close to the exercise and then place your foot into the exercise band while holding onto the bar. Move away from the bench to lower yourself into the starting position. Pull yourself up to the pull up bar with the assistance of the band.

Chin Ups

This version of a pull up makes use of the larger contribution of the biceps due to the underhand grip. Not only is this a great version if you want to train both back and arms but with the extra help of the biceps you will find this exercise easier than a standard pull up, making it the last step before you progress onto a standard pull up.

Method - Grab the pull up bar with a narrow underhand grip and straight arms. Slowly exhale and pull yourself up to the bar.

Alternate Grip Pull Up

For a bit of variation why not do a pull up with different grips at the same time. One arm will target the biceps more while the other arm will place more focus on the trapezius. You will also activate the core to prevent rotational forces due to the different arm movements.

Method - Have one hand in an underhand grip with the opposite hand in a pronated grip. Arms should be just wider than shoulder width. Perform a pull up in this position and make sure to swap hands for the next set.

Tandem Pull Up

This pull up changes the grip position completely by using a neutral grip with the palms facing each other. By using a neutral grip, you are changing the angle of the exercise and while you are still predominantly training the same muscles it results in a new training stimulus to the muscles and results in more strength gains.

Method - Stand underneath the pull up bar with your body at right angles to the bar. Jump and hold the bar with the palms facing each other, one hand just behind the other. Pull yourself up towards the bar with your head moving to one side of the bar. Lower yourself and repeat with your head now moving to the other side of the bar.

Wide Grip Behind the Neck Pull Ups

In standard pull ups you are pulling your chest towards the bar. By changing to behind the neck the movement of the body becomes more vertical. This places more emphasis on the muscles of the upper back such as the trapezius and rhomboids.

Method - Start with a wide overhand grip. Instead of looking towards the bar during your pull, keep your eyes forwards and pull the bar towards the back of your head by stretching your neck forward.

L-Sit Pull Ups

Combine upper body strength with core and hip flexor strength. There will be no need to do sit ups after you have done this!

Method - Start by hanging from the pull up bar with a pronated grip that is wider than the shoulders. Lift your legs in front of you to form a 90-degree angle with your trunk. Hold this position while you perform a pull up. If you struggle with this, then start with your knees in a bent position.

Isometric Pull Ups

Doing a pull up is one thing, doing a pull up and holding that position is another. Isometric pull ups not only increase your isometric strength but provide the base for you to move onto the more advanced Typewriter Pull Ups

Method - Start with either a pronated or underhand grip and pull yourself up to the bar and then hold yourself there before lowering yourself. Start with 3 second holds and increase the hold as you get stronger

Eccentric Pull Ups

An eccentric exercise refers to the fact that the lowering phase of the exercise is focused on by performing it slowly. Eccentric exercises have been shown to build more strength. You can apply this eccentric style training to your pull up routine to help develop more strength as well as muscle mass.

Method - Using an underhand or overhand grip, pull yourself up towards the bar. Now you are going to slowly lower yourself back to the starting position. The slower the better. Start with a goal of 5 seconds per rep and increase as you get stronger.

Ring Pull Ups

Develop stability and grip strength in this pull up version. Ring pull ups use a similar motion and muscles to a standard pull up. However, by removing the stable bar you will require greater stabilisation in the muscles of the shoulder and core. Gripping the rings also requires greater grip strength.

Method - Grab the rings with a neutral grip and hands shoulder width apart. Pull your shoulder blades down your back and then pull your chest towards the bar so that your chest touches the rings.

Weighted Pull Ups

As you get stronger in your pull ups you might want to increase the training load. This will reduce the number of reps that you are able to do but will help increase your strength gains as opposed to hypertrophy.

Method - Use a Weight Vest or a Weight Belt to add additional weight to your pull ups. Start with a lighter weight first before progressively increasing the weight. You can use the weighted method with a variety of grips and pull up varieties. There are so many options you can add into your training so have fun.

Assisted One-Arm Chin Ups

Assisted chin ups is the step before a single arm pull up. By performing a chin up, you are recruiting the biceps to assist in the pull rather than the harder pull up position. By adding in an assistance, you will allow the muscles to adapt and get stronger in preparation for the single arm pull up.

Method - The easiest way to provide assistance is to loop a towel around the pull up bar. Grab both ends of the towel with one hand and use an underhand grip with the other hand. Perform a pull up in this position. The arm pulling of the towel will have a lower influence on the pull up, requiring the single arm to work harder but not on its own

Typewriter Pull Ups

This highly advanced pull up not only requires you to be able to hold your position at the top of the pull up bar but also requires unilateral strength by placing more emphasis on a single side.

Method - Use a wide, pronated grip and pull your chest up to the bar. Then shift your weight towards one arm while you straighten the opposite arm. You will then repeat on the opposite side. Repeat for a couple of reps before lowering yourself.

Archer Pull Ups

Archer Pull Ups are the progression of the Typewriter Pull Ups. Instead of requiring both arms to pull you up and then progressing into a single side, this pull up version keeps one arm straight while the other arm does most of the pulling.

Method - Hold the bar with a wide, overhand grip. Pull yourself up and towards the right arm so that the left arm stays straight. When your left arm is parallel with the floor you can lower yourself and repeat on the other side.

Single Arm Pull Ups

The obvious benefit of this exercise is the fact that you are developing single side strength. This eliminates any muscle imbalance. You will have needed to develop a large amount of strength to do this. Assisted One-Arm Chin Ups, Typewriter Pull Ups and Archer Pull Ups will help you develop the strength required for this exercise.

Method - Use an overhand grip with one hand and have the opposite arm next to your body or out to the side to stabilise you. Keep your core and legs rigid and start the motion by pulling your shoulder blades down your back and then pull your chest towards the bar.

Plyo Pull Ups

Plyo pull ups are a great way to add power training to your pull up routine and helps prepare you for Muscle Ups.

Method - Start with an overhand grip and arms just wider than your shoulder. Pull your chest explosively towards the bar. At the top of the motion let go of the bar so that you momentarily keep moving upwards and catch the bar on the way down again.

Muscle Ups

Muscle ups are the king of the pull ups, although it is slightly different to a pull up in the fact that it involves a kipping action. Muscle ups are also rather unique in the pull up world as it trains both the pull muscles of the back as well as the push muscle of the chest and triceps.

Method - While the kip motion is complicated and beyond the scope of this page, we will quickly run through it. In a hanging position you start with the kip motion by moving your legs between the hollow position and the arch position. This creates momentum that can be used to create vertical movement by pulling your hips up to the bar from the hollow position. Lean forward with your chest to get the centre of gravity over the bar. From here you will need to push down into the bar to elevate yourself above the bar.

Ring Muscle Ups

All the fun of a muscle up but with none of the stability of an overhead bar.

Method - The big difference between the muscle up on a bar and the ring version is the grip. To be able to hold the ring and progress from a pull up to a dip requires a false grip. This grip is a neutral grip with the palms facing each other but the ring will be lower down in the palm with the thumb going over, not under the ring. Using the kip motion as described above, pull yourself up towards the ring. At the top of the pull explosively lean forward and snap your hands into the dip position. Perform the dip and then repeat.

Front Lever

Front levers and back levers are static holds with the body in a straight line. For the front lever you will be facing the bar with your arms out in front of you and your body parallel to the floor. This will place an incredible load on your back and core muscles to hold this position.

Method - Grab the pullup bar with an overhand grip. Bring your knees to your chest and lean backwards. Your back should now be facing the floor. Now try straightening the back while extending your legs from the tuck position. You can start by extending just a single leg to make things easier.

Back Lever

The back lever not only requires the strength of the back and core like the front lever, but it also needs strength and flexibility in the shoulders.

Method - The first step is learning to get into the correct position. To do this you need to start in a hanging position and pull yourself up into the tuck position and then go head-over-heels. Stay in the tuck position by being in a curled-up ball. This will now form the starting position for the back lever. Now reverse the movement to return to your starting position. Once you are comfortable with getting into the correct position to start the back lever, you can then extend a single leg or a bent leg before progression to both legs straight.

Don’t let pull ups become the neglected little brother of the push ups. Find the pull up variety that suits your training level and have fun developing your back and arm strength. Whether you are needing easy variety to start with or a more advanced method to add variety to your training, you will have plenty of options to choose from.

Written by guest author Brendan McBirnie.

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