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Lifting your body up to a horizontal bar is an excellent way to engage your back, arms, and core. But the way you approach this movement can vary greatly, whether you're working on pullups or chinups, which are distinct exercises. There are numerous variations to modify the intensity or challenge your muscles in new ways. Let’s explore them.
The Basics of Pullups (and Chinups)
To perform a standard pullup, grip the bar with your palms facing outward and your hands placed wider than shoulder-width apart. Begin in a ‘dead hang’ position with your body fully extended and your arms and shoulders relaxed. Pull yourself up until your chin clears the bar, and that’s the move.
A chinup is essentially the same movement, but with your palms facing you. You’ll likely prefer a narrower grip for these. The start and finish positions are identical to pullups, as is the basic principle: you pull yourself up, then lower yourself back to the starting point to repeat. Chinups are a bit easier than pullups, so you might be able to complete more reps, but otherwise, both exercises target similar muscle groups.
Some pullup bars offer the option for a neutral grip, where your palms face each other. You can also perform pullups on gymnastics rings, which make gripping a bit simpler due to their rotational capability. However, rings can be more challenging to stabilize as they tend to sway during the movement.
Simplified Pullup Variations
If you're still building strength and can’t do many regular pullups (or chinups), don’t worry. There are several variations that make the exercise easier than the standard pullup.
Negative (eccentric) pullups target the same muscles as a standard pullup, but instead of pulling yourself up, you focus on controlling your descent. To perform these, either jump to the top or use a box or bench for assistance. Start with your chin over the bar, then lower yourself slowly until you reach a dead hang.
Box-assisted pullups allow you to focus on the upward motion of the pullup while providing some extra help. Place a box or bench beneath you to support one foot during the exercise. As you perform the pullup, only push off the box as much as needed to keep moving upward. Over time, reduce your reliance on the box and use less leg assistance.
Scap pullups are excellent for working on the foundational part of the pullup. The first movement in a pullup is engaging your shoulders, and your upper back muscles take the lead before your arms can contribute. Grip the bar and activate your back as if you’re trying to push the bar down with straight arms. That completes one rep; return to a dead hang and repeat.
Flexed-arm hangs are great for developing the top portion of the pullup. Hanging at the top is easier than getting there, so jump or step up and hold yourself with your chin above the bar as long as you can. Timing your hold is a helpful way to track progress when you’re not yet able to perform full reps.
Band-assisted pullups provide an alternative to box-assisted pullups if a box isn’t available. Some coaches argue they are less effective, but they still offer help. Hang a resistance band from the pullup bar or stretch it across the rack beneath you if possible. The band offers more support at the bottom, so complement this exercise with scap pullups to balance your routine.
Assisted pullups on a machine can help build upper-body muscle, but don’t expect these alone to lead to unassisted pullups. The machine stabilizes your lower body, meaning your core isn’t as engaged. Use the pullup machine as a secondary exercise to build arm and back strength, but not as a primary method for pullup training.
Ballistic Variations
If your focus is on building strength, you can skip this section. However, once you’ve perfected the strict pullup, those curious about CrossFit might want to try kipping or butterfly pullups.
These variations use momentum to increase the number of reps and speed up the movement, especially when timed. While some purists may argue that they aren’t “true” pullups, they actually require skill, explosiveness, and coordination. You won’t be able to perform these until you’ve mastered strict pullups, so don’t worry. They’re essential for those looking to compete in this sport.
Kipping pullups involve swinging your legs to create momentum, shifting your body’s center of gravity in an S-shaped motion. This helps accelerate your movement toward the bar and then push off it to start the next rep.
Butterfly pullups also use leg-driven momentum, but instead of swinging directly underneath the bar, your center of gravity follows a circular path, sliding down past the bar with every rep and then kicking back up at the bottom.
Harder Variations
Weighted pullups are just like regular pullups, but with added weight. You can wear a weighted vest, attach plates to a dip belt, hold a dumbbell between your feet, or even pinch a bumper plate between your knees to increase the challenge.
Hockey or commando pullups are done on a standard pullup bar, but with your body positioned at a 90-degree angle to the usual stance. Grip the bar with your hands close together, palms facing opposite directions (like a staggered neutral grip), and pull up so the bar moves over your left shoulder. On the next rep, switch sides to bring the bar near your right shoulder.
Corncob or typewriter pullups involve a sideways motion at the top of the pullup, mimicking the action of eating down a corncob or moving side to side like the carriage on an old-fashioned typewriter.
Archer pullups shift your movement to the sides in a different manner. As you pull yourself up, bend one arm while keeping the other straight. The straight arm will barely bear any weight, and at the top of the rep, you’ll resemble an archer poised to release an arrow.
L-sit pullups require you to extend your legs straight out in front of you, forming the shape of the letter “L” with your body. This variation places additional demand on your core.
Towel pullups involve gripping a towel draped over the bar instead of the bar itself. These are especially tough on your grip. You can use a separate towel for each hand if you prefer a wider grip, or hold one towel with both hands.
Single-arm pullups represent the pinnacle of pullup mastery. Achieving this requires a strong back, arms, and grip. Once everything is in sync, you’ll be able to lift yourself using only one hand on the bar. You can hold your wrist with the free hand or go all out and keep it free for extra flair.
