Pull-ups are arguably the most popular upper body exercises after push-ups. They, in fact, score one over push-ups in terms of versatility given the number of variations and the different muscle groups that get targeted.
They work various muscle groups including the forearms, biceps, shoulders and the upper back. The effect on the target muscle groups can be changed by simply tweaking the grip.
There are three primary grips used for pull-ups – the pronated or overhand grip, supinated or underarm grip and the neutral grip.
Pronated or overhand pull-ups
- How to do: In the pronated or overhand pull-ups grip, the palms should face away from the body while holding the bar.
- Close-grip variation: The hands should be gripped a little wider than the width of the shoulder. While doing the pull-ups, ensure that the hands are not locked out or completely stretched while going down.
- Wide-grip variation: The bar should be gripped much wider, with the body making a ‘Y’ shape while doing the pull-ups.
- Target muscles: The close-grip variation primarily targets the traps, deltoids, biceps, triceps and latissimus dorsi (wings). In the wide grip variation, the latissimus dorsi muscles are targeted prominently.
Supinated or underarm pull-ups
- How to do: In this form of pull-up, the palms should face towards the person while holding the bar.
- Close-grip variation: The hands should grip the bar slightly wider than the shoulder width.
- Wide-grip variation: In this case, the body should form a Y-shape while having an extended grip.
- Target muscles: The muscles groups that are primarily worked are biceps, deltoids, teres major, pectoralis major and latissimus dorsi. The wide grip increases the load on the deltoids.
Neutral grip variation
- How to do: In the neutral grip variation, the palms should be parallel and facing each other.
- Close-grip variation: Only the close grip version of this variation is commonly practiced. However, athletes perform wide-grip version of this variation as well.
- Target muscles: The biceps, latissimus dorsi (lats), triceps and rhomboids are the muscles that are worked. The wide grip variation increases the load on the deltoids.
Mixed grip version
The mixed grip variation refers to doing the exercise with one palm in pronated position and the other in the supinated position. Ensure you do equal number of repetitions while changing and rotating grips.
Precautions while doing pull-ups
Though pull-ups are one of the most popular compound exercises, there are some common mistakes that people commit.
If someone is obese or overweight, it is advisable to lose the extra pounds before doing the exercise. Otherwise, the load on the muscles could lead to injuries. Also, if any irritation is felt in the shoulders while doing pull-ups, it is a sign of strain. Stop immediately.
Beginners should use the pull-up machine or a pull-up strap which provides additional support.
Takeaways
- There are four variations of pull-ups based on grip: Pronated, supinated, neutral and mixed. They target different muscle groups in the upper body.
- For those who are new to pull-ups, support from a pull-up machine or pull-up strap can be used.
- If any irritation is felt in the shoulders while doing the exercise, stop immediately.
