List of Types of Pull-ups | Guide

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All about pull-ups: types, techniques, benefits for muscle development

Pulling up is the most effective basic exercise aimed at developing muscle and maintaining normal posture. All that is necessary for its implementation is the crossbar.

list of types of pull-ups
All about pull-ups: types, techniques, benefits for muscle development


What muscles work when doing pull-ups?

The main benefit of pull-ups is that they allow you to work out almost all the main muscles of the shoulders and back:

Muscles of the back:

  • The widest
  • Trapezoid
  • Diamond shaped
  • Round Back

How to choose the grip that suits you?

Pullups can be done in many ways. By them is meant a change in the grip – its width and the location of the hand on the crossbar. There is definitely no right or wrong option.
To determine the most effective type of pull-up for you, you need to understand what parts of the body you need to work out. It is different grips that allow you to optimally distribute the load between individual muscle groups.

Chest Pull ups (Gironde)


Put your hands narrower so that between the wrists on the horizontal bar there is no more space left than the width of the palm. You can perform both direct and reverse grip: in any version with a narrow setting, more load goes to the shoulder biceps.

Classic Pull ups

If you easily carry out 10 pull-ups in the approach, try the pull up with weigh. To do this, you can use a special vest with metal plates or, if you are engaged in the gym, a belt with disk.


Mixed Pull ups

  • Grasp the horizontal bar with a direct grip with one hand and the reverse with the other. In the next approach, change hands.

Neutral Pull ups

Neutral Grip – Champion in Biceps Load. To pull yourself up in this way, you will need two crossbars located close to each other – on some models of home horizontal bars there are special handles for this. If you are engaged in the street, you can perform the exercise on the stairs.


Supinated Pull ups

  • With this grip, the upper part of the latissimus dorsi is mainly involved in the work.
    Hold on to the horizontal bar with a wide grip – the arm distance is approximately 20-25 cm wider than the shoulders. During the exercise, the elbows should be fixed in one place.
    Stretch to that position until the chest is level with the bar or slightly lower.
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