10 Variations of Pull Up Exercises That You Should Try

Pull ups are the most popular bodyweight exercises that engage almost every muscle in the body. For many, their first pull up is quite an achievement because it is a demanding movement that requires a lot of strength in your core and upper body. If you are comfortably executing the basic pull up exercises, then you can move on to more complex movements to improve your functionality. Adding difficulty to your training program is also a great way to stay motivated and keep pushing your limits. Of course, the fruit of your labour is a physique that you always dreamed of. 

How are Pull Up Exercises Beneficial? 

A pull up workout gives you several benefits: 

1. Pull-ups are the best exercise to work on all your back muscles.
2. They strengthen your core, shoulders, and chest. 
3. Your grip strength improves, helping you perform other weight training exercises like deadlifts better. 
4. They improve the structure and strength of your shoulder joint and spine.
5. Your health markers like blood pressure, cholesterol levels, and overall body composition improve when you practice pull ups regularly. 
6. You can add variations like weighted pull ups to add difficulty to your training. 
7. Pull ups are challenging and hence extremely motivating when you perform them well. 

10 Great Variations of Pull Up Exercises 

Here are 10 types of pull ups that you can try to add variation to your training program:

1. Muscle Up or Kipping

1. This variation uses momentum to perform the pull up exercises. 
2. Start with an overhead grip, keeping your palms shoulder-width apart. 
3. Pull the legs back such that the body goes into a backward arch. 
4. Now swing your leg forward and use the momentum to propel yourself up towards the bar. 
5. Return to the starting position and repeat. 

2. Weighted Pull Ups 

1. Weighted pull ups add more resistance to increase your strength. 
2. You can add weights using a chain around your waist with a hook for barbell weights. 
3. After adding the desired weight, hold the pull up bar with an overhead grip, keeping the palms shoulder-width apart. 
4. Engage your core and pull your body up till your neck reaches the pull-up bar. 
5. Lower the body to the starting position and repeat. 

3. Chin Ups

1. A chin up exercise is just like a pull-up. However, instead of an overhand grip, you hold the bar with an underhand grip. 
2. Keep the palms shoulder-width apart and pull your body weight up till your neck reaches the pull-up bar. 
3. Lower the body to the starting position and repeat. 

4. Close Grip Pull Up

1. Close grip pull up bar exercises are more focused on the arm than the back muscles. 
2. When your palms are closer, the strain is higher on the arms when you try to pull your body weight up. 
3. Hold the pull up bar with an overhand grip, keeping the palms closer than shoulder-width distance. 
4. In one smooth motion, pull your body up towards the bar till your neck is – at the same level as the bar. 
5. Lower your body and repeat the movement. 

5. Wide Grip Pull Ups

1. If you want to challenge the muscles in your back, then this is one of the best pull up exercises. 
2. It focuses on the outer muscles of the back, adding strength and definition. 
3. Hold the pull up bar with an overhand grip. 
4. Your palms should be double your shoulder-width apart. 
5. Engage the back muscles and pull your body up till your neck is at the same level as your pull up bar. 
6. Lower your body weight gently and repeat the movement, 

6. Around the World

1. This is one of the most common types of pull-ups performed by calisthenics experts. 
2. It involves rhythmic movements that require great control of the muscles in your arms and core. 
3. Hold the pull up bar with an overhand grip. Your palms must be about 12 inches wider than shoulder width. 
4. When you pull your body up, pull towards the right hand instead of straight up. 
5. Then move the body laterally, shifting all your weight to the left hand. 
6. Lower the body to the starting position, without letting your feet touch the ground. 
7. Repeat on the opposite side, starting by pushing your weight towards the left hand and then moving to the right. 

7. Towel Grip Pull Up

1. This variation of pull up bar exercises not only strengthens the arm muscles but also improves grip strength effectively. 
2. You will need a towel that you can place across the pull-up bar. Bring both ends to the same level and hold them with either hand. 
3. Pull yourself up as high as possible while holding on to the towel. 
4. Make sure you use a towel that is thick and sturdy so that it does not rip under tension. 

8. Plyometric Pull Up

1. This is an advanced pull up exercise that demands a great deal of strength and control. 
2. Hold the pull up bar with an overhand grip. Keep the palms slightly wider than shoulder-width apart. 
3. Use some force and momentum to throw your body upwards such that you reach up in a quick motion. 
4. Release the bar as soon as you reach enough height, clap and hold on to it again as your body lowers down. 
5. This momentary release requires precision and the right timing. You need to have good control over your pull-ups before you try this. 

9. Mixed Grip Pull Up

1. Just like chin up exercises, this variation also makes use of an underhand grip. 
2. But only one hand is in an underhand grip while the other one is in an overhand grip.
3. The palms should be shoulder-width apart. 
4. Once you have a firm grip, pull your body up until the neck reaches the pull-up bar. 
5. Lower your body. After a few repetitions, switch the grip on either hand. 
6. This variation is challenging as an underhand grip demands more from the muscles in your arms. It is extremely beneficial in engaging all the muscles in your upper body.n

10. L-sit Pull Up

1. This is one of the best pull up exercises to build your core strength. 
2. Start by holding the pull up bar with an overhand grip. The arms should be wider than the shoulder width. 
3. Raise your legs straight in front of you such that they form an L shape with your body. 
4. Maintain this position and pull yourself up till your neck grazes the pull-up bar. 
5. If you are not able to hold your leg up straight in front of you, you can begin by keeping the knees bent and then straightening it as you gain more strength. 

Pull up exercises are challenging and require patience and consistency. To build strength, start with regular push-ups and make them a part of your daily routine. When you are able to perform 10-15 repetitions comfortably, you can start adding variations by trying different types of push ups. 

Conclusion 

When you are moving on to advanced push up exercises, start under the supervision of an expert. You may need some support initially to lift your body up while maintaining the right posture. The posture plays a very important role in preventing injuries. There are other techniques like using a resistance band to support some bodyweight in the initial stages. These techniques are very useful in improving grip strength before you move on to more controlled variations of the pull-ups. 

Overall, pull-ups are a great way to add definition to your muscles. So, adding them to your regular workout routine is highly recommended.