10 Best Pull up Variations You MUST TRY

Pull-ups are undoubtedly one of the best exercises to target the back, shoulders, and arms, particularly the latissimus dorsi and biceps. However, many people avoid them due to the strength required to lift their body weight. While it’s true that pull-ups demand a significant amount of upper body power, there are copious amounts of pull up variations to help build strength.

Our team along with reliable Fitness and Exercise sources have dived in head first and found what we think are the 10 best pull up variations to help you.

One of the most common reasons people shy away from pull-ups is the belief that there aren’t enough ways to regress the movement. While knee push-ups offer a clear modification for those struggling with regular push-ups, it may seem like pull-ups don’t have the same versatility. Fortunately, this isn’t the case. There are several beginner-friendly pull up variations, such as band-assisted pull-ups, which provide resistance support as you work on building strength. Negative pull-ups, where you focus on the eccentric (lowering) portion of the movement, are another excellent way to build the necessary strength for a full pull-up. For more advanced athletes, weighted pull-ups or switching grips (wide grip, narrow grip, or neutral grip) can add a fresh challenge.

Variety is essential not only to prevent boredom but also to ensure balanced muscle development. Incorporating different grips and techniques can target various muscle groups within the back and arms, making the pull-up a more comprehensive exercise. As strength coach Bret Contreras explains, integrating progressive variations of pull-ups can lead to greater muscle hypertrophy and improved upper body strength. Whether you’re just starting out or looking to advance, the key to mastering pull-ups is consistency and using the right progression that suits your current ability.

What Are the Benefits of Pull-Ups?

One of the primary benefits of pull-ups is their ability to develop the back, specifically the trapezius (upper back) and the latissimus dorsi (lower back). These muscles play a crucial role in posture and functional movement, helping to support and stabilize the spine during everyday activities and other strength exercises like deadlifts or rows.

Beyond the back, the standard pull up and pull up variations also engage the biceps, making them a great upper-arm workout. The exercise additionally improves forearm muscles and grip strength, which are often limiting factors in both pull-ups and other pulling movements. Grip strength is especially beneficial for daily activities like carrying groceries, opening jars, or even performing better in sports that require strong hand control, such as climbing or tennis.

A lesser-known but equally important benefit of pull-ups is their impact on the rotator cuff, particularly the infraspinatus muscle. This muscle stabilizes the shoulder joint and reduces the risk of injury, especially when performing overhead movements.

Another key advantage is the indirect engagement of the core muscles, particularly in more challenging pull-up variations like L-sit pull-ups or those performed with slower, controlled movements. Your abdominals and obliques must work hard to stabilize your body, contributing to stronger core muscles without needing separate abdominal exercises.

Pull-ups, as compound movements, offer a full-body workout and functional strength, which is why they’re a favorite among fitness experts like those at the American Council on Exercise. They provide an efficient and effective way to build strength, coordination, and muscle endurance across multiple areas of the body. By mastering the pull-up and its variations, you’ll notice gains in overall physical performance as well as improved daily functioning.

How to Do a Pull-Up Correctly?

Performing a pull-up with proper form is crucial to maximize muscle activation, prevent injury, and enhance strength development. While pull-ups are one of the most effective upper-body exercises, mastering the technique can be challenging at first. With consistent practice, you’ll build the necessary strength and coordination to perform them efficiently and safely.

Here’s a breakdown of how to perform a pull-up correctly, step-by-step:

Step 1: Find the Right Pull-Up Bar

The first step is to find a sturdy pull-up bar. This could be a dedicated pull-up bar in a gym, a bar on a power rack, or even a secure bar in a park. If you're training at home, doorframe pull-up bars are also a popular option. The key is to ensure that the bar can support your weight and allow you to hang freely without your feet touching the ground.

Step 2: Grip the Bar Properly

For a standard pull-up, you want to use an overhand grip (also known as a pronated grip), with your palms facing away from you. Your hands should be slightly wider than shoulder-width apart. A grip that's too wide can limit range of motion, while one that’s too narrow might shift focus away from your back and onto your arms.

Wrap your thumbs around the bar to ensure a secure grip, which will also help engage the muscles of the forearms and improve your grip strength. According to fitness expert Brad Schoenfeld, maintaining proper grip technique helps to better activate the latissimus dorsi and trapezius muscles.

Step 3: Start in a Dead Hang

Begin the pull-up in a dead hang position, where your arms are fully extended, and your body is hanging freely. Your shoulders should be relaxed, and your legs can either hang straight down or be slightly bent at the knees. This dead hang is important as it ensures you’re using your full range of motion from the start of the exercise. It also helps avoid overloading your shoulders by ensuring proper alignment before you start pulling up.

Step 4: Activate Your Shoulders and Core

To generate the most power and engage the right muscles, transition from a dead hang into an active hang. This means retracting your shoulder blades (scapulae) by pulling them down and together, while simultaneously engaging your core. This action will naturally create a slight arch in your back and position your chest upward, putting your body in the most efficient pulling position.

Engaging your core is crucial for maintaining body tension and stability throughout the movement. As personal trainer Matt Roberts often highlights, keeping your core tight reduces unwanted swinging and keeps your movement controlled.

Step 5: Initiate the Pull

Once you’re in an active hang, begin the upward pull by driving your elbows downwards while keeping your chest elevated. Focus on pulling with your back muscles, particularly the latissimus dorsi, rather than just using your arms. Imagine pulling the bar to your chest rather than pulling your body to the bar—this mental cue will help engage your back muscles more effectively.

Keep your shoulders down and back throughout the movement to avoid excessive strain on the shoulder joint and ensure maximum engagement of the upper back muscles.

Step 6: Clear the Bar with Your Chin

Continue pulling until your chin passes above the bar. At the top of the movement, pause for a brief moment to fully contract the muscles of the upper back and arms. This ensures that you’re working through the full range of motion and getting the most out of every rep.

If you’re unable to bring your chin over the bar at first, try using a resistance band or a spotter to help build strength until you can perform a full repetition on your own.

Step 7: Controlled Descent

Lower your body slowly and with control back to the starting position. This eccentric phase (lowering) is just as important as the upward motion for building strength. By resisting gravity on the way down, you engage more muscle fibers and can promote greater gains in muscle mass and endurance. Aim for a controlled descent of at least 2-3 seconds.

Common Mistakes to Avoid

While pull-ups seem straightforward, several common mistakes can reduce their effectiveness and increase the risk of injury:

1. Not Using Full Range of Motion: Avoid cutting the movement short by not fully extending your arms at the bottom or failing to get your chin over the bar at the top. Full range of motion ensures proper muscle activation and development.
2. Excessive Swinging (Kipping): Keep your core tight to avoid using momentum. While kipping pull-ups are popular in some training styles (e.g., CrossFit), they’re not recommended for building strength in strict pull-ups.
3. Over-reliance on Arms: Focus on engaging your back muscles rather than just using your biceps. Driving the elbows down and squeezing your shoulder blades together will ensure your lats are doing most of the work.
4. Head Position: Keep your head neutral throughout the movement. Avoid craning your neck upward to get your chin over the bar, as this can strain the neck. Instead, focus on pulling your chest towards the bar.

Why Pull up Variations Matter

Mastering pull-up variations isn’t just about adding complexity for the sake of challenge; it’s about targeting different muscle groups more effectively by changing your grip. Altering grip positions during pull-ups can significantly shift the focus of the exercise, allowing you to strengthen particular areas and avoid plateaus. By experimenting with different hand positions, you can work your muscles in new ways, providing variety and stimulating growth.

For example, a wide grip emphasizes the trapezius, or upper back, making it ideal for those looking to build a broader back. This variation also challenges the rear deltoids and can improve shoulder stability. On the other hand, a narrow grip places more emphasis on the latissimus dorsi, engaging the lower back more effectively and creating that "V" shape many gym-goers strive for.

When it comes to grip orientation, an overhand (pronated) grip minimizes bicep involvement, focusing more on the back muscles. This is a great option if you're looking to strengthen the lats and traps without overloading the arms. In contrast, the underhand (supinated) grip pulls the biceps into play, making it an excellent choice for those wanting to incorporate more arm work into their routine.

The neutral grip pull-up variation (palms facing each other) strikes a balance, involving the biceps, forearms, and lats equally. It’s often considered a more joint-friendly option, as it places less stress on the shoulders, making it a good choice for people with shoulder concerns. This grip is highly recommended for beginners and those progressing in their pull-up journey since it allows for a more natural movement pattern.

Grip variety isn't just about muscle engagement—it also helps reduce the risk of overuse injuries. As noted by strength coaches like Eric Cressey, varying grip positions in pulling exercises can help avoid muscle imbalances and ensure more well-rounded upper-body development. By mixing up your grip, you ensure continual progress, prevent boredom, and enhance both strength and aesthetics.

Best Pull-Up Variations

Pull-ups are one of the most effective upper-body exercises, but many people overlook the number of variations available to them. By incorporating different types of pull-ups, you can target a wider range of muscles, build greater overall strength, and add variety to your workouts. Below is a breakdown of some key pull-up variations, from beginner-friendly to more advanced exercises, each with specific benefits for different muscle groups.

Inverted Row

The inverted row is an excellent starting point for those working towards their first full pull-up. It focuses on developing upper back and arm strength while providing more support from the lower body. This exercise is a horizontal pulling movement, which is easier than a vertical pull-up but still highly effective for building the required muscles. By adjusting your foot placement, you can make this movement more or less challenging, depending on your strength level.

Method: Start with a pronated (overhand) grip on a racked bar with your body in a straight line. Your feet should be on the floor, and your arms extended. Pull your chest towards the bar, focusing on engaging your upper back and biceps, then slowly lower yourself back to the starting position.

Band-Assisted Pull-Ups

Using a resistance band allows you to experience the full range of motion of a pull-up while reducing the amount of weight you need to lift. This makes it an ideal exercise for those who can manage a few reps but struggle to complete a full set. As your strength improves, you can use a lighter band or none at all.

Method: Loop a resistance band around the pull-up bar and place one foot inside the band. Grip the bar with both hands and pull yourself up as you normally would. The band provides assistance, making it easier to perform more reps, which is crucial for strength development.

Chin-Ups

The chin-up is a variation of the pull-up that uses an underhand (supinated) grip, which shifts the emphasis from the back to the biceps. This makes chin-ups easier for most people, as the biceps are better engaged to assist the pull. If you’re working on building strength for standard pull-ups, chin-ups can serve as a stepping stone.

Method: Grab the bar with an underhand grip, keeping your hands shoulder-width apart. Pull yourself up towards the bar, focusing on the contraction in your biceps, and lower yourself slowly back down.

Alternate Grip Pull-Ups

This variation incorporates a different grip on each hand—one underhand, the other overhand—changing the load distribution between the arms. The underhand grip arm engages more of the biceps, while the overhand grip arm focuses on the back muscles, such as the trapezius and latissimus dorsi. It’s a great way to train your body to handle asymmetrical loads, which engages your core more effectively.

Method: With one hand using an underhand grip and the other overhand, pull yourself towards the bar. Alternate grips between sets to ensure balanced development.

Tandem Pull-Ups

In the tandem pull-up, you use a neutral grip (palms facing each other), which is easier on the shoulders and wrists. This exercise is especially useful for targeting the forearms, biceps, and lats. The change in hand placement shifts the angle of the pull, offering a fresh stimulus to the muscles while still hitting the core areas.

Method: Grip the bar with your hands in a neutral position and pull yourself up, ensuring that your head alternates to either side of the bar with each rep.

Wide Grip Behind-the-Neck Pull-Ups

This advanced pull-up places more emphasis on the upper back muscles like the trapezius and rhomboids, due to the change in pulling direction. However, this variation requires excellent shoulder mobility, and it’s important to proceed with caution to avoid strain.

Method: Use a wide overhand grip, keeping your torso as vertical as possible, and pull the bar towards the back of your neck.

L-Sit Pull-Ups

The L-sit pull-up combines upper-body strength with core activation, making it a more challenging full-body exercise. Holding your legs at a 90-degree angle works your abdominals and hip flexors while you perform the pull-up.

Method: Start with a pronated grip on the bar. Raise your legs so they form an L-shape, then perform your pull-up, keeping your legs lifted throughout.

Isometric Pull-Ups

Isometric pull-ups focus on holding the pull-up position for a period of time, which develops isometric strength—the ability to maintain muscle contraction without movement. This is particularly useful for improving muscle endurance and is a great preparation for more advanced pull-up variations.

Method: Pull yourself up and hold the top position, aiming to increase the duration of your hold with each session. Start with 3-second holds and work your way up as your strength improves.

Eccentric Pull-Ups

Eccentric pull-ups emphasize the lowering phase of the exercise, which can help build strength more efficiently. Studies have shown that focusing on eccentric (lengthening) movements promotes both strength and muscle mass gains.

Method: Use either an underhand or overhand grip. Pull yourself up as usual, but lower yourself very slowly—aiming for a 5-second descent.

Weighted Pull-Ups

For those who have mastered bodyweight pull-ups, adding external resistance in the form of weights can push strength to new levels. Weighted pull-ups reduce the number of reps you can do but increase overall strength and muscular power.

Method: Use a weight vest or belt to add resistance. Perform your pull-ups with your desired grip, gradually increasing the weight as you become stronger.

FAQ

What's the best pull-up variation?

The "best" pull-up variation depends on your fitness goals and current level of strength. For overall back development and functional strength, the standard pull-up with a pronated (overhand) grip is often considered the most beneficial. This variation primarily targets the latissimus dorsi, trapezius, biceps, and rhomboids, making it a great all-rounder for upper body strength. However, if you want to emphasize different muscles or work on specific areas, variations like chin-ups (for more bicep involvement) or L-sit pull-ups (for core and upper body engagement) may be more suitable. The best pull-up is the one that aligns with your goals, whether it’s strength, muscle growth, or endurance.

What is the hardest type of pull-up?

The single-arm pull-up is considered one of the hardest pull-up variations. It requires tremendous upper body strength, stability, and balance, as all the pulling force is concentrated on one arm. To work up to this advanced exercise, you can start with assisted one-arm pull-ups, typewriter pull-ups, or archer pull-ups, which help build the unilateral strength needed. Other difficult variations include typewriter pull-ups, where you shift your weight from side to side at the top of the pull-up, and muscle-ups, which combine a pull-up with a push-up movement at the top.

What is the easiest version of a pull-up?

The inverted row and band-assisted pull-up are two of the easiest variations, ideal for beginners. The inverted row allows you to use your feet for stability and targets the same muscles as a pull-up, but with less resistance. The band-assisted pull-up uses a resistance band to reduce the amount of body weight you lift, making it easier to perform a full range of motion while building strength. As you get stronger, you can reduce assistance by using a thinner band or move on to unassisted pull-ups.

What do different pull-up variations target?

Each pull-up variation emphasizes different muscles depending on grip, hand placement, and body position:

• Standard pull-up (overhand grip): Primarily targets the latissimus dorsi (lats) and upper back muscles like the trapezius and rhomboids.
• Chin-up (underhand grip): Shifts emphasis to the biceps while still engaging the lats and upper back.
• Wide-grip pull-up: Places more stress on the upper back and lats, minimizing bicep involvement.
• Neutral grip pull-up: Engages the forearms, biceps, and lats, offering a balanced upper-body workout while being easier on the wrists.
• L-sit pull-up: Combines a standard pull-up with core activation, targeting the abdominals, hip flexors, and upper body muscles.
• Isometric pull-ups: Focus on building strength and endurance by holding the top position, emphasizing muscle control and stability.

Each variation can help you target specific muscle groups or work on particular aspects of strength, making pull-ups an incredibly versatile exercise.

Resources

• Way-up.blog: How to do Pull Ups
• Fitness and Exercise Tips: How to Do Pull ups
• Bret Contreras About PageBret Contreras
• American Council of Fitness and Exercise ACE 4 Moves to Help with Pull ups