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What is the best pull-up variation?
Author: Timko Ilya - master of the whole project and fitness trainer. All articles by the author ➤
In this article, we will review various types of pull-ups on the bar. We will examine their features and how they differ in terms of effectiveness. But before that, I want to say a few words about pull-ups in general. I believe that pull-ups are basic exercises for the latissimus dorsi, biceps, and all the muscles of the upper back. Without pull-ups, having a powerful upper body is impossible, and you should aim to do at least 15 repetitions in a strength mode. That is, without swinging or jerking. All types of pull-ups can be divided into 3 categories:
Standard Grip Pull-UpsWide grip pull-ups to the chest Such pull-ups are best for training the latissimus dorsi and the rear deltoid. It is very important to grip the bar at the correct width. The grip width should be as shown in the picture or slightly wider. If you grip too wide, it will significantly reduce the range of motion. If you grip too narrowly, the latissimus dorsi will work less. Wide grip pull-ups behind the neck This variation makes sense only if you have enough flexibility to keep your head straight during the pull-up and not bend it. Otherwise, it's better to avoid this option. In practice, about 80% of men lack the necessary flexibility to perform this exercise correctly. But it is the best for training the rear deltoid and the smaller muscles of the upper back. Narrow and/or Parallel Grip Pull-UpsI won't dwell on this variation too much. I don't use it in my practice as I see no advantages in it. In fact, I don't see even one advantage. I believe that if you are doing pull-ups with a standard grip, you should at least grip at shoulder width, but not narrower. Everything narrower is not physiological and has lower efficiency. Reverse Grip Pull-UpsI believe that with a reverse grip, you should only grip at shoulder width or slightly narrower. In general, when you lower down, your arms should be parallel (as shown in the picture). With this grip, the biceps will be maximally engaged. All other wider or narrower grips are less physiological for our joints, and the efficiency will be lower. Additionally, in my opinion, this type of pull-up is the main exercise for training the biceps. If you want not only big but also strong "guns," you must do reverse grip pull-ups. Parallel Grip Pull-UpsMedium Parallel Grip Pull-Ups For this, the bar must have corresponding handles. Or, if you have suspension handles (like I do in my gym), you can hang them higher and do pull-ups on them. As I mentioned at the beginning of the article, the advantage of this variation is that the back and biceps are loaded about equally. Moreover, when you are doing pull-ups, the bar does not get in your way. This is more physiological and comfortable. You can also arch your back more to load it more effectively. Narrow Parallel Grip Pull-Ups For this method, you need to use a suitable handle from a horizontal or vertical block pull-down machine. Just take it off and hang it on the pull-up bar. Of course, you can just grip the bar if you don’t have any handles. But then one hand will be slightly farther from your body than the other. This means the load will be distributed unevenly between the arms. You should perform pull-ups with this variation, alternating from one side of the bar to the other. In other words, the number of pull-ups should be even. ConclusionsTo maximize the workout of your upper body, you should incorporate all 3 types of pull-ups into your training. It’s not necessary to use them all every week, but you should at least periodically alternate between them. In general, it’s quite sufficient to do pull-ups twice a week. For example, I frequently use the following schedule:
But there can be many variations, and sticking to just one is ineffective. You can also read the article "How to Do More Pull-Ups". Good luck! SIMILAR ARTICLES
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