The one big problem with the pull up bar is that is rather boring. Yes doing pull ups can be very good for you if you follow the pull up instructions and do them in the right way, but even then doing multiple pull ups one after another can get seriously boring after a while. For this reason you really need to spice up your workouts and keep things fresh by using your pull up bar in numerous different ways.
Luckily for you, the pull up bar can be used in numerous different ways giving you lots of variation. Spicing up your pull up workouts also has the added benefit of working different parts of the upper body during one set of exercises. Below we have listed out our top ten pull up variations from the simple pull up to the exotic all to help you spice up your pull up workout.
- The Standard Pull Up – This is the standard pull up where you start with your arms shoulder width apart and simple use your upper body muscle to pull yourself up to the bar. This is the simplest form of the pull up and if done correctly can be the most effective at building muscle.
- The Wide Grip Pull Up – As the name suggests, this type of pull up uses a wide grip, typically double the width of your shoulders. The wide grip pull is particularly effective at build muscle mass around your lat muscles.
- The Chin Up – Many users think that this is the same as a normal pull up, however the major difference is that you start with your palms facing you rather than in a standard pull up where they should be facing the wall in front of you. The Chin up puts extra pressure on the bicep muscle and really helps build this muscle over time.
- The Claw Pull Up – Very simply you can use this method either as a chin up or a standard pull up, however with the difference being that rather than holding the bar, you’re going to hold onto rope attached to the bar. This put major pressure on the grip and really helps to work your forearms.
- The True One Arm Pull Up – is where you simply grab the bar with one arm and solely use this arm to pull yourself upwards. Its very difficult and really only those that have major strength and a lot of practice will be able to complete this exercise.
- The Fake One Arm Pull Up – The Fake one arm is where you grab the bar with arm, but hold onto your wrist with the other which helps to support your body. This is a much easier practice whilst at the same time, really helping to build out muscle in your arms. Its important to remember to workout using both arms to ensure that you don’t build out more muscle on one side of your body than the other.
- The Parallel Pull Up – This can only be done on some pull up machines as you need to be able to hold your palms facing each other. This is another great exercise to workout your biceps.
- The Sideways Movement – This is another very difficult pull up movements as you will need to pull yourself up in a sideways movement to ensure that your chin touches each of your hands. The variation of this which is even harder, is to pull yourself up until your chin is just below the bar and move from side to side.
- The Backwards Pull Up – Very simply as the name suggests you perform a standard pull up, only this time you’re going to try and get the bar to touch the back of your neck. This exercise really works out the forearms and biceps.
- The Weighted Pull Up – This is a horrible pull up, but important to learn how to do. For many people, especially climbers, they can rattle of 20 pull ups without even thinking about it meaning that if they want to do any serious muscle building, they need to add more weight to themselves. If you’re going to add weight, start of light and build yourself up. Its amazing what a difference one pound can make when you start doing weighted pull ups.