Did you know that you can use different types of pull-ups to target different muscle groups? Things like grip width and hand position influence which muscles are being activated.
Not all pull-ups are created equal!
Traditional pull-ups primarily target biceps and back muscles (like traps, lats, and delts). But by changing your style of pull up to one of the variations mentioned below, you can change which muscles are doing the brunt of the work. For example, widening your grip will increase the amount of work placed on your latissimus dorsi. And changing your hand position so your hands and wrists face you (chin-up style) will engage your biceps and even your chest.
Neutral grip
For most athletes, neutral grip is the easiest pull-up for firing off a ton of reps with minimal effort. That’s because neutral grip allows you to use more muscle groups when compared to wide grip, which takes biceps out of the equation. That said, neutral grip offers a more balanced upper body workout and is great for forearms.
To perform a neutral grip pull-up, you need a pull-up station specifically built with neutral grips (i.e. where your hands are facing each other).
Strict grip
For a strict grip pull-up, hands are placed at about shoulder width facing outward. Strict grip is great for targeting lats and rhomboids.
Wide grip
Wide grip pull ups are great for targeting lats. Wide grip minimizes help from your biceps, so it prevents secondary muscle groups from compensating for underdeveloped lats. Isolating and targeting different muscle groups is a sure fire way to make sure you’re hitting everything.
For wide grip pull-ups, take a grip substantially wider than shoulder width. Make sure to keep your chin tucked down during the pull up, since this will keep your ribcage stays down and your body in a hollow body position, ensuring you don’t end up in spinal extension.
Reverse grip (Chin up)
Chin-ups demand more from your biceps than other pull-ups, and can even put your chest to work.
To perform a chin-up, grab the bar with a shoulder width grip and your hands facing you. Then lift yourself up so that your chin comes to the level of the bar.
Towel grip
Towel grip pull-ups target forearm and grip strength. If you’re used to traditional style pull ups you’ll enjoy the added challenge of trying to execute a pull up with minimal help from your back and biceps. But be careful — getting a solid grip can be tricky.
To perform a towel pull-up, drape a towel long ways over the bar so that it hangs down equally on both sides. Then, grab both sides of the towel and pull yourself up to the bar so your head is raised above one side of it. Then repeat that same motion on the other side.
Conclusion
Whether you want to target specific muscle groups, or just want a fun new challenge, these pull up variations are a simple and easy way to take your workouts to the next level.
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