Many gyms don’t have the right pull-up bar style to accomodate this move, but the Pullup & Dip bardoes. See more information about the differences of pull-ups and chin-ups.Īlso known as a parallel grip, with this move you do a pull-up while your palms face each other. While keeping your core tight, lower yourself down into a hanging position.Ĭompared to the chin-up, the pull-up hits your lower trapezius and your lats better, making it less of a chest and arm workout and more of a back workout. Simply use a box or step stool to get into the top position of a pull-up. This can help you to build up the strength needed to do a complete pull-up. If you find the jump from chin-up to pull-up to dramatic, ease into the transition with negative pull-ups. This grip is also known as a pronated grip or overhand grip. The pull-up takes the same form as the chin-up, but instead of your palms facing inward, your palms face away from your body. Because the chest’s pectoral muscles are so large, this means this exercise is often the easiest for beginners. Unlike the pull-up, which we’ll discuss further down in this article, the chin-up focuses the effort on your biceps while also recruiting some of your chest. Pause at the top, then lower yourself down slowly to the starting position. Avoid swinging, kicking, swaying your body to get yourself over the bar or other pull-up mistakes. One easy way to remember this is that your palms are near your chin, hence the name!įrom a hanging position, pull yourself upward until your chin clears the bar. This grip is also known as supinated grip or underhand grip. To do a chin-up, grab the pull-up bar a shoulder’s width apart with your palms facing inward towards your face. Our pull-up bars let you conveniently incorporate these pull-up variations anytime and anywhere, blasting every major muscle group in your upper body from your lats to your traps to your abs. Whether it’s changing your grip width, your hand positions or your range of motion, switch it up and explore these eight pull-up variations. But there’s more to this classic exercise than meets the eye. The pull-up is a tried-and-true exercise that’s popular with both newcomers and advanced athletes alike.

Face pulls form