Pull-ups are one of the best exercises for developing upper body strength, but not all pull-ups are created equal! In this video, Alex breaks down four pull-up variations, each targeting different muscle groups, and shares essential tips to improve your form.
The 4 Essential Pull-Up Variations
1. Underhand Grip (Chin-Up)
Targets: Biceps
This grip flips your palms toward you. If your goal is to emphasize bicep activation during your pull-ups, the underhand grip is your go-to choice.
2. Wide Grip
Targets: Lats
Taking a wider grip on the bar focuses more of the effort on your latissimus dorsi (lats). Want that broad “V-taper”? Add wide grips to your workout!
3. Close Grip
Targets: Forearms
A close grip means your hands are just a few inches apart. This variation shifts a lot of the work to your forearms and is perfect for building grip strength.
4. Commando Pull-Ups
Targets: Biceps & Forearms
This unique style involves alternating sides and hits both your biceps and forearms hard. Mix these in for some variety and extra burn!
Pro Tips for Better Pull-Ups
Struggling with swinging legs when pulling up?
- Keep your feet slightly in front of you.
- Engage your core throughout the movement.
- Move slowly and with control, especially on the way down.
Are your elbows flaring out?
- Tuck your elbows in.
- Retract your shoulder blades.
- Stick your chest up and pull your shoulder blades back as you rise.
- At the top, squeeze your back muscles before lowering down.
Get Stronger, Smarter!
These simple tweaks can make a world of difference in your pull-up performance and results. Want more tips and easy-to-follow advice? Subscribe to our YouTube channel for future content!
Ready for better pull-ups? Give these variations and tips a shot in your next workout!
