🔥 How to do pull-ups on a bar

  1. Grasp the bar with an overhand grip and begin from a dead hang (arms fully extended, about shoulder width apart).
  2. Pull up toward the bar by bending at the arms and clear it with your chin.
  3. Pause at the top of the exercise and then lower back down under control.
  4. Return to the starting position and repeat.

✳️ Pull-up Tips and Notes:

  • Keep the movement slow and controlled at all times.
  • Ensure the body is tight throughout the exercise and keep the torso straight.
  • Minimise ‘kipping’, rocking or swaying movements for strict pull-ups.
  • Pull-ups can be performed on a static bar or gymnastic rings. Using gymnastics rings for pull-ups allows the joints to track naturally due to the free rotation of the rings. Many people find rings a more preferable platform for pull-up exercises. See ring pull-up exercise for further details.
  • One effective mental tip to help with pull-ups that many people find helpful is to envisage yourself pulling the bar down to your chest, as opposed to hoisting your body to the bar.
  • Don’t start your next rep until you’ve fully extended your arms. Anything else and you’re just cheating yourself for rep numbers. Full range of motion is harder but builds incredible strength.



🔥 Differences In Grip

The first and most obvious difference between a pull up and a chin up is the type of grip being used.

  • Pull Ups = A pronated (overhand) grip where your palms point outwards so that they are facing away from you. The most common grip width is just slightly wider than shoulder width.
  • Chin Ups = A supinated (underhand) grip where your palms point inwards so that they are facing you. The most common grip width is shoulder width.

There are a few other less common variations of these exercises that involve other types of grips, but I think the only other one truly worth mentioning now is the neutral grip.

  • Neutral Grip = A “semi-supinated” grip where your palms are facing each other.

🔥 Which Do I Use And Recommend? Which Is Best For You?

I honestly like and use both exercises, but if you put a gun to my head (and why would you ever do such a thing?), I’d say that I personally like pull ups done with a slightly wider than shoulder width grip more than any other type of chin up or lat pull-down variation.

My current personal record with this grip is my body weight plus an additional 65lbs for a solid 6-8 reps (UPDATE: currently at 80lbs for 6-8 reps). It’s one of my all time favorite (and strongest) exercises.

However, this is nothing more than a personal preference. I don’t think this grip will work any better or faster than anything else… I just personally feel strongest and most comfortable with it. Will you? I have no idea.

So then, which will work better and faster for you? Which would I most often recommend?

Well, putting the true best answer of “do what’s best for you” to the side for a second, I’ve found that the best (and safest) results come from using a mix of different grips.

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