6 types of pull-ups that will make the muscles work

Each of the pull-up options has its own unique features.

Using the techniques from our list, you can properly load: the forearm muscles, the biceps of the shoulder, the shoulder muscle, the long head of the triceps, the pectoral and latissimus muscles, the trapezius, dentate, round muscles of the back, the back head Experience weight loss from a fitness novice. A year of training before and after. of the deltoid and rhomboid muscle.

1. Pulling the middle grip on top

The traditional option, popular with both domestic teachers of physical education and flashy sergeants of American special forces.

The main emphasis:back muscles and flexors of the forearm, especially the brachial and biceps.

Execution:grab the bar with a grip equal to the width of your shoulders. Hang with your back slightly arched and legs crossed. Tighten, bringing the shoulder blades and trying to touch the crossbar with the top of the chest. Straighten your arms at the lowest point for better stretching your back muscles.

2. Pulling the middle grip from the bottom

This option is easier than the previous one, since biceps that work here to the fullest are usually stronger in beginners than the brachial muscle.

The main emphasis:latissimus dorsi and biceps.

Execution:a grip equal to the width of the shoulders, only palms on itself. Stretch yourself following the same rules, but focus on moving your shoulders back and down at the very beginning of the movement.

3. Pulling with a wide grip to the chest

Probably the most useful, but at the same time the most difficult version of the exercises on the crossbar. It is extremely rare in any room to see a person pulling himself with a wide grip correctly.

The main emphasis:paired round, the top of the widest, trapezoidal.

Execution:grab the bar with a grip approximately equal to the grip in the bench press with the barbell, while grasping the projectile with your thumbs on top - this stretches the latissimus dorsi muscles better. Without straining your biceps and driving your shoulder blades, pull yourself up, trying to touch the crossbar with the top of your pectoral muscles. Bend in the back and look strictly up. Lingering a bit at the top, return to the starting position.

4. Pull-ups with a wide grip on the head

A popular but rather traumatic option. With poor mobility of the shoulder joints, as well as with frequent and careless performance, it can lead to serious injuries.

The main emphasis:paired round, upper and middle latitudinal, trapezoidal.

Execution:grip width as in the previous exercise. While pulling up, do not bend in the back, straighten your legs and keep them in line with the body. The elbows should be pointing clearly down and not back while moving.

4. Pulling with a narrow grip on top

This option of pull-ups is loved by people with poor mobility of the carpal joints.

The main emphasis:the bottom of the latissimus, serratus and brachial muscles.

Execution:hang on the bar, holding it, as in the photo. Crouching in the back, pull yourself up, trying to touch the shell of the lower chest.

5. Pull-ups with a narrow grip from below

Usually performed in order to stretch its widest downward or just for a change.

The main emphasis:the bottom of the widest, biceps.

Execution:grab the bar with the back grip, possibly connecting the ribs of the palms together. Hang on straight arms, rot your back and look at your hands. While pulling up, focus on impeccable retraction of the shoulders back and reduction of the shoulder blades. Approaching the upper point, try to bend more in the back and touch the crossbar with the lower part of the pectoral muscles.

5. Pull-ups with a neutral grip along the bar

If the equipment allows, you can hang a V-shaped handle on the bar and pull it with it.

The main emphasis:the bottom of the latissimus, serratus and brachial muscles.

Execution:grab the bar with one fist in front of the other. Tighten yourself, actively bending in the back and trying to touch the crossbar with the bottom of the chest. At the top point, take your head away from the horizontal bar - with each repetition to another. From set to set, change the position of your hands.

6. Partial grip pull-ups from How to remove the belly below

In memory of the late Sarah Conor and "Terminator-2" is dedicated. Such pull-ups are a kind of bicep flexion performed with the help of a horizontal bar or, as in the film, a hospital bed set on a priest.

The main emphasis:biceps muscle of the shoulder.

Execution:grab the bar with a medium back grip and pull up to exactly half. In this position, lock the body at right angles to the floor and bend your arms, trying to bring the collarbone as close to the crossbar as possible.


Before proceeding with targeted training, determine your current maximum in the selected version of pull-ups. Then find out which group you belong to and perform the set of exercises prescribed for you twice a week. Exactly a month later, test yourself again and, if necessary, make the appropriate adjustments.

Best try:from 0 to 1

Problem:you are too weak for your own weight.

Decision:do only the back of the pull-ups. That is, substitute a bench under the crossbar, stand on it and pull yourself up with your legs, and lower yourself only due to the strength of your hands. Between sets, rest for exactly a minute.

Training schedule:

Week 1:3 sets of 5-6 repetitions, 5-6 seconds to lower.

2 week:3 sets of 5-6 repetitions, 5-6 seconds to lower.

3 week Masterone: How To Completely Change Muscles With Masterone online:2 sets of 5-6 repetitions, 8-10 seconds to lower.

4 week:2 sets of 5-6 repetitions, 8-10 seconds to lower.

Best try:2 to 4

Problem:you cannot perform enough repetitions to improve your brain-muscle connection.

Decision:do more sets with fewer reps. The very first repetitions will be as intense as possible, which will allow you to use most of the muscle fibers of the working muscles and improve neuromuscular efficiency.

Training schedule:

Week 1:8 sets, 50% of the best attempt, 90 seconds of rest.

2 week:8 sets, 50% of the best attempt, 60 seconds of rest.

3 week:8 sets, the best attempt, 90 seconds of rest.

4 week:8 sets, the best attempt, 60 seconds of rest.

Best try:5 to 7

Problem:you are pretty strong, but you lack muscle stamina.

Decision:Do more total reps than usual, not counting the number of sets. For example, if you usually do 3 sets of 6 repetitions, which means 18 in total, do 30 repetitions, not paying attention to the number of repetitions that you can squeeze in each set.

Training schedule:do the maximum number of pull-ups. Take a moment and try again. Rest as much as you want until you get the required number of repetitions.

Best try:from 8 to 12

Problem:such a result is not a problem, you are just too strong for your own weight.

Decision:pull up with weights. By increasing your absolute strength, you will be able to pull up with the weight of your own body more times.

Training schedule:attach a weight equal to 5-10% of body weight to a special belt. This should be enough to catch up to 2-3 times less than usual. Perform 45 sets of pull-ups with weights the maximum number of times, resting between sets for exactly 60 seconds.

main emphasis, Execution grab, sets repetitions, attempt seconds