The 10 Best Pull-Up Variations for Superhuman Strength

If there’s one upper body exercise every strength athlete should include in their training program, it’s pull-ups. I like to think of pull-ups as squats for the upper body; no other exercise gives you as much bang for your buck, so to speak. The pull up is a compound exercise that engages multiple muscle groups while at the same time developing functional strength as well as a powerful grip. Plus, they’re convenient; all you need to do them is your own body and something to hang from! If regular pull-ups are too boring for you, try out some of these variations to spice up your training routine:

1. L-sit Pull-Ups

If you want to really blast your core, try lifting your legs and holding an L-sit whilst simultaneously doing pull-ups. Warning: it’s much harder than it looks!

A post shared by LindSlaaay 🔥 (@lind.slaaay) on Oct 10, 2016 at 9:35pm PDT


2. Behind the Neck Pull-Ups:

For an extra burn in your upper back and traps, try doing pull-ups with the bar behind your neck. Make sure to squeeze at the top of each rep!

A post shared by LindSlaaay 🔥 (@lind.slaaay) on Feb 24, 2017 at 11:44am PST

3. Typewriter Pull-Ups:

These are called “typewriters” because that’s exactly what you look like doing them! Using a wide grip, pull your chest to the bar, and then shift your weight from one arm to the another, extending the opposite arm out.

A post shared by LindSlaaay 🔥 (@lind.slaaay) on Dec 10, 2016 at 2:08pm PST

4. In-and-Out Pull-Ups:

If you can’t decide what grip width to use, why not use them all? Start with a narrow grip, then a medium-width grip, then a wide grip, then keep alternating in and out.

A post shared by LindSlaaay 🔥 (@lind.slaaay) on Nov 13, 2016 at 1:11am PST

5. Frenchies:

Popular amongst rock climbers, Frenchies are a killer. Pull your chin over the bar, hold for 5 seconds, then do another pull-up, this time only lowering one-quarter of the way down, hold for 5 seconds, then repeat, each time stopping and holding slightly lower than the previous time.

A post shared by LindSlaaay 🔥 (@lind.slaaay) on Jan 13, 2017 at 11:58am PST

6. Two-Finger Pull-Ups:

If you seriously want to challenge your grip strength, ditch the full grip and instead try doing pull ups hanging by just your index and middle fingers. For an added challenge, try to do them slowly.

A post shared by LindSlaaay 🔥 (@lind.slaaay) on Mar 6, 2017 at 11:53am PST

7. 60-Second Pull-Ups:

To build static strength and control (and burn your forearms), try doing one single pull up over the course of a minute. 20 seconds up, 20-second hold at the top, 20 seconds down.

A post shared by LindSlaaay 🔥 (@lind.slaaay) on Feb 22, 2017 at 7:22pm PST

8. Around-the-World Pull-Ups:

Pull-ups are an extremely effective upper body exercises and around-the-world’s are a challenging core exercise. So why not put them together and challenge your core strength as well as your coordination?

A post shared by LindSlaaay 🔥 (@lind.slaaay) on Feb 12, 2017 at 7:37pm PST

9. Archer Pull-Ups:

These are called “archers” for the reason you’d expect—the motion resembles an archer shooting a bow-and-arrow. Start in a dead hang, and then pull up to one side with the other arm extended straight. For an added challenge, add a typewriter before lowering down!

A post shared by LindSlaaay 🔥 (@lind.slaaay) on Jan 28, 2017 at 12:17pm PST



10. One-Arm Pull-Ups:

One-arm pull-ups are perhaps the ultimate test of superhuman strength. If you’re not quite there yet (like me), hold onto a resistance band—the lower you hold, the harder it’ll be.

A post shared by LindSlaaay 🔥 (@lind.slaaay) on Feb 18, 2017 at 11:07am PST

Still think pull-ups are boring? Yeah, I didn’t think so!

The post The 10 Best Pull-Up Variations for Superhuman Strength appeared first on BarBend.


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