The 20 Best Pull-Up Variations List #1 Australian Rows #2 Negative Pull-Ups #3 Banded/Assisted Pull-Ups #4 Standard Chin-Ups #5 Standard Pull-Ups #6 L-Sit Pull-Ups #7 Rope Pull-Ups #8 Commando Pull-Ups #9 Ring Pull-Ups #10 Weighted Pull-Ups #11 Kipping/Butterfly Pull-Ups #12 Plyometric Pull-Ups #13 Ice Cream Makers #14 Archer Pull-Ups Perform this exercise on a comfortable surface to reduce the impact on your joints as your hands land on the floor. From here, lower down to full elbow extension, and then pull yourself up so your head clears the bar to one side. One arm pull-up; A single arm pullup is the hardest of all variations, because obviously only one arm pulls the weight . Get in the standard push-up position. Start by getting help to pull yourself up into the top position of the pull, with your forehead touching the bar. Pull Ups are one of the best exercises you can do for building up your upper body. Your chest muscles are working the hardest when doing push ups and therefore need to . Wide grip pull ups (standard grip) over hand/pronated grip 2. The combination involves high-level moves that are done on a very unstable surface. To start, grab the pull-up bar with a pronated grip. Advanced Workouts. The archer pull-up is an advanced variation that involves keeping one arm straight while relying primarily on the opposite side to do the bulk of the pulling. Archer Pull-up. Pause, then lower yourself back down. Leg Raises. For bodyweight exercises such as the pull up, it's realistic to expect weekly or bi-weekly increases in weight. via Gfycat Video by Scooby1961 9. Alternate sides every other rep. If you have time for only one abs exercise in your workout, Leg Raises are more effective than Crunches or Sit-ups. Using an overhand grip with your hands shoulder-width apart, pull your legs back so your body creates a backwards arc. Intermediate push-up. 29.4K views | All I Want for Christmas Is You . Weighted Pull Up 10. Raise your body into a sitting position and pull the resistance band as you go. In fact, you can work out almost your entire body on a pull up station, or a good home pull up bar. Wide Grip Pull Up 12. 10. The last area you need to focus on if you are planning to get better at push ups are the pecs. The archer pull-up is an advanced variation that involves keeping one arm straight while relying primarily on the opposite side to do the bulk of the pulling. Latissimus dorsi - usually called the lats for short, this is the agonist or primary muscle during Australian pull-ups. The combination of fitness level and body mechanics make certain techniques easy for some and more difficult for others. In your workout: If you're a pull-up . By placing the hands in an underhand position, the biceps become more heavily involved, taking some of the strain off of your lats. 1. So, if your goal is to build muscle or get stronger, it . Phase 3: Practice negative one-arm push-ups. For example, very muscular people might have difficulty lifting their body weight. Be sure to squeeze at the top and get your chin over the bar. Archer Pull-up. 25 Best Pull Up Variations (Easy - Hard)5 different pull up variations for beginners, 15 types of pull ups for intermediate lvl and 5 more pull up variations. . Pulling up - is one of the most accessible and effective exercises for working with your own weight. Hardest Pull Up Variations 10. Start on your back with your legs straight up in the air at a 90-degree angle. To increase the difficulty, perform a mixed-grip commando pull-up in which you hold the bar like a baseball . Whether you're a fitness enthusiast with rock-hard abs or a newbie with a soft belly, the hardest type of sit-up will change drastically from person-to-person. Chin up 2. Pause 1 second, then repeat. Aim to keep your hips at the same level, don't let them fall from side to side. Pull-ups on gymnastic rings; Weighted pull-ups or chins; Machine-assisted pull-ups; Band-assisted pull-ups; Spotter-assisted pull-ups; Don't discount those last three! With a shoulder-width, overhand grip, do a pullup. Monday: 3x5 (10kg) *Increase the weight. How To Perform Australian Pull-Ups Correctly. Pull Up Variations Friday: 2x5 1x3 (10kg) *Repeat this workout. You'll have to grip it tight to keep your body from falling, thereby increasing grip strength. Shifting to an underhand grip (like a chin-up) will engage the biceps and shoulders more. Superman Push-Up. Some pull-up variations are also considered progressions, including archer pull-ups and the incredibly difficult one-arm pull-up. Try variations like eccentrics or feet-assisted pull-ups instead of using bands Resistance bands are a popular tool to assist with pull-ups, but Foster said it can limit your progress. The break in between the days of the week will allow your muscles to recover. The assistance is more noticeable at the start of your rep when your arm is straight and the band is stretched, and then eases off near the top of the rep. For example, pull-ups with a grip that's close together will work different muscles than a wide grip pull-up or commando pull-up. For most people, the following variations are the easiest to hardest (based on grip): Neutral-Grip (palms facing in at each other) Chin Ups (underhand grip) Shoulder Width Pull Ups (overhand grip) Wide-Grip Pull Ups (overhand grip) For beginners, start with neutral grip and once you can do 10 or so reps, move on to chin ups. Repeat for 3 sets of 10 reps for each leg. Band-assisted one-arm pull-ups help support some of your body weight to make this demanding unilateral exercise more manageable. Adjust your smith machine with the barbell at waist height. Fat-Grip Dead Hang: 4 sets of 30 seconds, resting 45-60 seconds between sets (Add weight if you can, using a belt and weight around hips.) Follow me for more fitness contentINSTAGRAM: https://www.. The next step for you isn't so much a "fix" as it is a new challenge; it's time to progress to more advanced variations of the pull-up. Lower back down, and then ensure your head clears the opposite side of the bar. Four Different Types of Pull Ups 1. Lower back down, and then ensure your head clears the opposite side of the bar. As you reach the top, pull your chest up over the bar and straighten your arms until your waist is level with the pull-up bar. Place your arms alongside your body with your palms facing down. Pull-ups use shoulder adduction (so the elbows come down and back from the sides) and chin-ups - shoulder extension (so the elbows come down and back from the front). We wrote all about the exact 2 exercises Julie used to go from 0 pull-ups to 5 pull-ups in only a few months. These are great fun and very challenging, especially when done for repetitions. As you will be holding the bar by a great distance between both of your palms. People tend to find them more difficult than Chin . Flexed Arm Hang 3. Among some of the things you can do are many different variations of pulling, pushing . Keep your forearms locked vertically, and engage your lower back, abs, and hip flexors to stop your legs from swinging or bending at the hips. Lat Pulldown 15 Pull Up Variations to Make Pull Ups More Challenging 9. You can even do a behind the neck pull with a pull up bar for a number of exercises. Hard: Marching Bridge. "Bands help at the hardest part of the movement, but don't allow you to develop strength there, which is why some people who can do a lot of banded pull-ups can . 7. Mistake #5: You use violent kipping motions to do your pull-ups or chin-ups. Shoulder width pull ups (standard grip) 3. Rope pull-ups can become harder or easier depending on the thickness of the rope. Pull Up Variations #30: Ice-cream Makers. Start in a wide grip pull-up and haul yourself up towards the bar. 2- Wide-grip pull up. Tactical Pull-Up - Set up as for the normal pull-up, but with thumbs on the same side of the bar as fingers. When well-developed, the lats give your upper back its width. Pull Up Variation #37: Rope Climbing Rope climbing is a harder progression of rope pull-ups. This involves power and coordination as you pull-up explosively to the bar, let go with both hands above the bar and clap them together. 2. Grip Positions - mixed grip, closed grip, open grip, narrow grip, wide grip One of the easiest ways to add some variety into your training if you don't have any additional equipment is to change the way you grasp the bar. This will put more emphasis on your shoulders. You should at least have 2 to 3 pull-ups training in a week. We've already covered the difference between chin-ups (using an underhand or neutral grip) and pull-ups (using an overhand grip). Start in a wide grip pull-up and haul yourself up towards the bar. Alternate sides every other rep. As you reach the top, pull your chest up over the bar and straighten your arms until your waist is level with the pull-up bar. Start in a dead hang position directly under the bar. Squeeze your shoulder blades together as your move your elbows down and back, forcing your chest up toward . 29. You can also use a towel (or more), if you don't have a rope. And we've already covered why chin-ups tend to be better for building muscle. Move the left hand back next to your abdominal region with your right hand in the standard push-up position next to the chest. Band-assisted one-arm pull-ups. In addition to improving pressing strength, the scorpion push-up is a great way to improve mobility through the anterior side of the body. But, really, your whole upper body benefits. Perform several push-ups in that position and then switch hand positions and do the same number of reps again. Drive the banded knee out wide, using the glute to squeeze it at the top. The one-finger pull-up is . How to: Grab the bar making a Y-shape with your hands and arms from your torso. Pull Ups on Thick Rotating Bar (2.5 inches) Position yourself sideways to the pullup bar and grab it with one hand just in front of the other. Hang with your arms fully extended, you can. Clapping Pull-ups. Weighted Pull-up: Pull-ups are an effective exercise, but many people have difficulty performing them, even if they are in overall good shape. Side-to-Side Pull Ups . A real glute burner! 6. Some of these exercises include push-ups, bicep curls, triceps extensions, and chin-ups. 3 Beginner Pull-Up Variations. The sit-up is a highly versatile exercise that can get you an incredibly strong core. What's up guys! . Follow me for more fitness contentINSTAGRAM: https://www.. The lats extend and adduct your shoulder joint. Then lower back down in a controlled manner. Before you get set in your plank position, step one leg through the loop, just below the knee. Abs workouts. A pull up bar is very adaptive and will work your muscles in a way that is hard to replicate with the standard machines and weights one can find in a gym. Chin-ups are dynamite for working your biceps and pecs. HOW TO DO IT: Lie flat on the ground, extending your arms and legs as far as . Advanced Workouts. Each arm should be somewhere from 30 to 45 degrees from the body. If this is too challenging, try this exact circuit using the band . If you're more advanced then you won't be able to add weight as often. So in each case, the lats do the work, but the. Grip the bar with your hands slightly wider than shoulder width, place your heels firm on the ground and maintain a straight body. Position yourself sideways to the pullup bar and grab it with one hand just in front of the other. The muscle-up is a challenging variation of the pull-up and adds in a tricep workout. Related: Best Power Rack Reviews. When you will be forcing your body upwards using the strength of your back muscles. You can work your way up this hard pushup by doing the normal pushup but bringing your body up further. Once you have selected your grip width, use a stable surface to assist grabbing the bar. Then, ask your partner to let go, and lower yourself as slowly as possible. You'll start with the hardest variation for low reps, move up to a slightly harder variation for double the reps, and then finish with the easiest variation for triple the original reps. The dozen or so variations of pull-ups each have different advantages in terms of the muscle groups they work. Weighted pull-ups Inhale as you release back to the starting position. There are . 7) L-sits. A wide-grip pull-up targets your back muscles more than close-grip pull-ups because the distance you need to pull up your body to the bar is shorter. Neutral Grip Pull Up 4. . pull up variations easiest to hardest no August 14, 2018. If playback doesn't begin shortly, try restarting your device. Pull ups are one of the most effective bodyweight only exercises for building muscle mass, as they are challenging, so they will put a lot of tension and resistance on your upper body muscles. Pull to the top position (neck to bar), pause 1 second, then lower to the bottom. Exhale as you contract your lower abdominal muscles to lift your butt and lower back off the ground. Lower yourself back down and do a pullup with the close grip. Here's a quick video showing you a few different pull-up variations you can try out. 2.6K Likes, 115 Comments. Hold for a second at the top of your movement and return to starting position. via Gfycat In the following section we will cover each of these in detail. The higher your lower body is, the more you're lifting your upper body (a.k.a., adding weight to the exercise). When performing a standard pull-up with a mixed-grip, you have to use your core muscles to prevent your torso from twisting side to side. This exercise is great for developing strength in your upper back especially your lats as well. Pull-Up - With a hands-forward grip, pull through a full range of motion, elbows straight to neck touching the bar. Pause 1 second, then repeat. Targets: Lower core, quads, arms, back and shoulders, as well as hip flexors. This is one of the most difficult elements in the gymnastics code of points with the rating of H (From A to H, A being the easiest and H the hardest). To progress into the L-sit pull up, start by lifting just your upper body and butt off the . 11. the chin up is the easiest variation of the pull up and is performed with your palms facing towards you, in an underhand (supinated) grip, this exercise allows use of the biceps a little more and. Keep your spine straight and pause. In this article we will cover ten of these variations, including: Weighted pull-ups, Archer pull-ups, Typewriter pull-ups, One arm pull-ups, Muscle-ups, Clapping pull-ups, L-sit pull-ups, Towel pull-up, Around the world pull-ups and Kipping pull-ups. Master this push-up variation before attempting the clap push-ups. I'm going to be showing you 5 different pull up variations from easiest to hardest. They are very advanced exercises and it can be hard and frustrating for beginners to . Pull-Up - With a hands-forward grip, pull through a full range of motion, elbows straight to neck touching the bar. Repeat for 3 sets of 10 reps for each leg. 8. Before you get set in your plank position, step one leg through the loop, just below the knee. "Jump-up" with Negative 7. Then, forcefully pull your legs forward as you swing your body up to the bar. This means your torso will shift away from the extended arm as you pull, with the top position resembling an archer getting ready to fire an arrow. To crank out the best possible chin-up, take the . If you can't do any, start off with easier variations and . There are a few different ways to grip the bar when doing chin-ups. The best way to increase the number of pull-ups you can perform is to practice. TikTok video from Hituwithbroom (@hituwithbroom): "Muscle up variations #fit #mucleup #calithenics #strength #fyp #foryou #pullups". Similar to the walking push-up, this is a good variation for grapplers. which is the hardest part of the pull-up exercise). The Best Chin-Up Variations. The only problem is that pull ups & chins ups are hard as heck! Band Assisted 1 Pull-Up: 4 sets of 3-5 reps, resting . At the top of that rep, slide your hands back out to the wider grip and do another complete rep. Towel Pull-Ups If you want to develop greater forearm and hand strength, use a towel. For best results, you should vary the thickness of the rope (if possible). This is the easiest variation like chin ups to do this you need to parallel horizontal bar facing in your direction and then jump and grab both bars respectively in neutral grip then squeeze your glutes, tight your core, breath and pull yourself up in a straight upwards direction and get down in same speed. Keep your spine straight and pause. Muscle up variations from easiest to hardest | (dont do this) | 1. chicken wing muscle up | .. All I Want for Christmas Is You. Allow enough space for your body to hang freely once you have gripped the bar . 5. 3. In the course of performing pull-ups, the muscles are not only properly pumped, but the spine is also stretching, which is really important for the athletes in the period of growth, when you want to pay attention to physical training, and start working with the . Aim to increase the length of time it takes for you to go from the top position into a dead hang. Proceed like a regular pullup by pulling yourself up and gently lower back to the starting position. . The muscle-up is a challenging variation of the pull-up and adds in a tricep workout. How to do them: Bring yourself up into an active hang and then raise your legs up so that they're at a right angle to your body. TRX L-Sit Pull Ups: Step By Step. You'll also need to decrease the jumps in weight from 5kg to 2.5 kg. Reverse Crunch. An advanced pull-up is a mixed-grip pull-up in which you use a combined underhand and overhand grip. You should be comfortable with wide grip pull-ups and hanging leg raises before you try to do the ice cream maker. Clap Push-Ups. Standard pull up bar thickness is about 1.25 inches and so anything above that is considered thick bars, but the "standards" for thick bars are 2, 2.5 and 3 inches. Here's a detailed guide on the 10 sit-up variations (from easiest to hardest)! Tactical Pull-Up - Set up as for the normal pull-up, but with thumbs on the same side of the bar as fingers. Keeping your face in front of the bar pull over to one side until your face is in front of your hand then pull all the way over to the other hand without dropping down. The wide-grip is one of the best variations of pull ups for building a wide back, this is because of the shorter range of motion involved which places more emphasis on your back as opposed to a close grip pull up. Assisted Pull Up Machine 8. When doing an inverted row, using an overhand grip will help target the back muscles as primary movers. . But I'm here to tell you that anyone can do a pull-up. Hardest Type of Sit Ups. Abs workouts. Band-Assisted Pull Up 6. What's up guys! Difficulty Ranking: 1 of 6 Kavadlo's Commentary: "If you aren't strong enough to do a full pullup yet, this is probably the best way to practice going through the full range of motion." Execution: Secure a wide elastic band to a pullup bar and let it hang straight down to the floor. There are some variations to this move but that is the general sequence and form. How to Do It: Loop a band around a stationary object. This means your torso will shift away from the extended arm as you pull, with the top position resembling an archer getting ready to fire an arrow. By doing pull ups on a weekly basis, you can grow a very lean, muscular, impressive v-shape back. Select a band resistance appropriate for your strength levelthe thicker it is . How To Do A Perfect Pull-Up (Image credit: Unknown) Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you. Kipping Pull Up 5. How to do them: Bring yourself up into an active hang and then raise your legs up so that they're at a right angle to your body. It also works well for climbing, as we explain in this tutorial. Topics: Abs. Workouts for the Stand Alone Pull-Up Bar. Pause, then lower yourself back down. In the process of recovery, you get more muscle building. Planche Pushup. 7) L-sits. Scorpion Push-Up. 4. Count each back and forth as one rep, with 10 full reps as the goal. Read the post here to learn . Drive the banded knee out wide, using the glute to squeeze it at the top. Band-Resisted Pull Up 11. But consider this a progression to even better form so you can eventually work on harder skills like pull-up variations or the legendary muscle-up. Catch the bar again on the way back down and lower yourself under control. We know CrossFitters use the kip to get more pull-ups in a short amount of time. Do what you need to do to get into a muscle-building rep range. This variation really works the lats thru a different range of motion than most pull-ups. 8 Assisted Pull Up Variations/Alternatives 1. Jack LaLanne, known as the godfather of fitness, can be credited with creating one of the hardest push-up variations on Earth. Simultaneously, train to improve your hang. Especially for heavier lifters, assisted variations are great back-builders. The L-sit pull up is a great for strengthening the core and is a great variation to master! Pull Up on Thick Bar (2 inches) Thick bars help to promote grip strength and generally, make the rest of the body work harder as well. Narrow Grip Pull-Ups A great variation to the normal pull-up routine using a close grip. Muscle worked:- biceps, shoulders . From here, lower down to full elbow extension, and then pull yourself up so your head clears the bar to one side. and they develop real world functional strength. They work multiple muscles in your back, arms, chest, core, etc. Step 2 Set and Hang. Underhand Pull Ups Aka chin-ups, this is the most common, and probably easiest version of a pull up. Pull to the top position (neck to bar), pause 1 second, then lower to the bottom. Then lower back down in a controlled manner. This is one of the best push-up variations for building strength, speed, coordination, and explosiveness. 30. Targets: Lower core, quads, arms, back and shoulders, as well as hip flexors. Before moving onto any harder variations, you have to master the form of the standard push-up: body in a straight line, shoulders over your wrists, and hands mat-width apart. Like a Single Leg Bridge, but performed on alternating sides. . Area #3: pecs. The main muscles used during Australian pull-ups are: Upper Back Muscles. Muscle-Up. The Planche Pushup takes great strength in the shoulder region to do. Pull-ups are widely hailed as one of the best exercises for building the lats, giving you a wider back and the classical v-shape in the torso. I'm going to be showing you 5 different pull up variations from easiest to hardest. Step-by-step guide to doing a chin-up. To increase the difficulty from the kneeling pull up yet again, straighten your legs out in order to perform an L- sit pull up. Look up and visualize bringing your chest up to the bar, then pull with that goal in mind. "Pull-Ups put less mechanical emphasis on the biceps, more on the upper back and make it harder for the pecs to take over when done properly. How to Do It: Loop a band around a stationary object. muscles movement during a pull up is different than during a chin up. At the top of the rep, when your momentum is still carrying you upward, quickly slide your hands together on the bar. Sometimes referred to as the LaLanne Fingertip Push-Up, this push-up variation is most commonly called the Superman Push-Up. Band-assisted Pullup. Topics: Abs.