5 types of pull-ups: comparative analysis

Author: Anton Yuzhakov - MSMSK in bench press and author of the website youiron.ru.
2016-05-27

Pull-ups on the bar are one of the best exercises for the latissimus dorsi muscles and the only free-weight exercise for these muscles. This exercise is suitable for both beginners and advanced trainees.

In pull-ups, three grip widths are conditionally distinguished:

• Wide
• Medium
• Narrow

And three grip types:

• Overhand
• Underhand
• Neutral grip

All these grips shift the emphasis from the biceps to the latissimus dorsi or vice versa. Also, depending on the grip, the amplitude of movement increases or decreases.

In this execution style, the load mainly targets the latissimus dorsi, while the biceps work less than in a narrow grip. The amplitude of movement is quite long, so the latissimus dorsi muscles stretch sufficiently.

It is best suited for training the latissimus dorsi.

If you perform pull-ups with a narrow grip, the load will shift more towards the biceps and the mid-back (rhomboid muscles and lower trapezius). The amplitude of movement increases significantly, which stretches the muscles more.

Suitable for training the mid-back.

When performing with a very wide grip, the load shifts heavily towards the latissimus dorsi, and the biceps practically do not work, but the amplitude of the movement is significantly reduced. In this case, there will not be maximum contraction of the latissimus dorsi, unlike other grip types.

It is more suitable for advanced trainees who can feel the latissimus dorsi well.

If you perform pull-ups with an underhand grip, it is physiologically difficult to take a medium or wide grip, so the grip is limited only to the narrow option. In this case, the biceps and brachioradialis are maximally engaged, taking on a large part of the load. The latissimus dorsi also works but more as an auxiliary muscle.

In parallel grip pull-ups, the biceps also work a lot, but unlike the underhand position, the brachioradialis is more engaged. The width of the grip is also important: the wider the grip, the more the latissimus dorsi work; the narrower the grip, the more the biceps do.

Summary: when and how to perform pull-ups?

1. Training the latissimus dorsi for beginners – medium overhand grip.

2. Training the latissimus dorsi and mid-back – narrow overhand grip.

3. Training the biceps – narrow underhand grip or narrow neutral grip.

4. All other types of grips are also very effective, so it's worth trying and picking a specific width and grip individually. The recommendations provided in this article are just general.