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Pull ups are an excellent way to build upper body strength, and can be a great addition to your fitness routine. They’re relatively simple to learn and you don’t need any special equipment except for a pull up bar. However, once you’ve mastered the basic pull up, there are plenty of variations to keep your workouts interesting and challenging.
Shop The Collection: Pull Up BarsIn this article, we’ll look at six different pull up variations that you should consider trying. We’ll discuss the benefits of each variation and provide tips on how to do them correctly.
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The first variation is the wide grip pull up. This involves gripping the bar with your hands more than shoulder-width apart. The wider grip places more emphasis on your lats, or latissimus dorsi muscles, which are the large muscles in your back.
To perform this exercise correctly, start by gripping the bar with palms facing away from you and arms extended. Engage your core and use the strength of your lats to pull yourself up until your chin clears the bar. Pause briefly at the top before slowly lowering yourself back down.
The second variation is the close grip pull up. This involves gripping the bar with your hands less than shoulder-width apart. The narrower grip places more emphasis on your biceps, as well as your lats.
To do this exercise correctly, start by gripping the bar with palms facing away from you and arms extended. Engage your core and use the strength of your biceps and lats to pull yourself up until your chin clears the bar. Pause briefly at the top before slowly lowering yourself back down.
The third variation is the neutral grip pull up. This involves gripping the bar with your palms facing each other. This grip places more emphasis on your mid-back muscles, as well as your lats.
To do this exercise correctly, start by gripping the bar with palms facing each other and arms extended. Engage your core and use the strength of your mid-back and lats to pull yourself up until your chin clears the bar. Pause briefly at the top before slowly lowering yourself back down.
The fourth variation is the single arm pull up. This involves using one arm to pull yourself up while the other arm is hanging freely. This variation places more emphasis on your lats, as well as your biceps and core.
To do this exercise correctly, start by gripping the bar with one hand and extending the other arm. Engage your core and use the strength of your lats, biceps, and core to pull yourself up until your chin clears the bar. Pause briefly at the top before slowly lowering yourself back down. Repeat with the opposite arm.
The fifth variation is the weighted pull up. This involves adding additional weight to your bodyweight to make the exercise more challenging. This variation places more emphasis on your lats, as well as your biceps, shoulders, and traps.
To do this exercise correctly, start by attaching a weighted vest or dipping belt to your body and gripping the bar with palms facing away from you and arms extended. Engage your core and use the strength of your lats, biceps, shoulders, and traps to pull yourself up until your chin clears the bar. Pause briefly at the top before slowly lowering yourself back down.
The sixth variation is the plyometric pull up. This variation involves adding an explosive element to your pull up by “jumping” up to the bar. This variation places more emphasis on your lats, as well as your core and legs.
To do this exercise correctly, start by standing underneath the bar with your feet shoulder-width apart. Then, jump up towards the bar and grip it with palms facing away from you and arms extended. Engage your core and use the strength of your lats, core, and legs to pull yourself up until your chin clears the bar. Pause briefly at the top before slowly lowering yourself back down.
These six pull up variations will help you add variety and challenge to your pull up routine. Each variation places emphasis on different muscles, so feel free to mix and match and create your own unique workout.
Remember to always warm up before doing any type of physical activity and consult a doctor if you have any pre-existing medical conditions.
