Narrow and/or parallel grip pull-ups

This variation develops the arms more than the back. However, if you create a slight lean in your back (legs forward and head backward), you can force the latissimus dorsi muscles of the back to work harder. You can also use handles with a parallel grip, which are more comfortable and better target the back.

Nuances and mistakes

1. One option for narrow pull-ups is to pull up while standing sideways under the bar. That is, with your back to one support and facing the other support. Grip the bar with an alternating grip (one hand on the left, the other on the right) and alternate pulling yourself to the left and then to the right. This means you'll lift your head from one side of the bar and then from the other side. This variation alternately loads the left and right sides of the back.

2. In general, during narrow grip pull-ups, both the arms and back are actively engaged. I would estimate it to be approximately 50/50. With an underhand grip, 40% of the work is done by the back and 60% by the arms. With a wide grip, it’s the opposite.

3. If you cannot do pull-ups well, ask someone to give you a push with their hands at your legs or between your shoulder blades. This way, you will be able to do more repetitions and learn to pull up more quickly.

4. You need to lower yourself all the way down. Swinging is undesirable, except perhaps for the last couple of repetitions.

5. The more you squeeze your shoulder blades together and puff out your chest at the top position, the better your back will engage.

6. Personally, I prefer to pull up with a parallel grip. However, this requires special handles. In my opinion, this wrist position is more comfortable and better targets the back.