10 most effective types of pull-ups on the bar: what muscles are involved

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What types of pull-ups are there? How to do them correctly?

Pull-ups are an extremely effective exercise for developing upper body muscles and healthy posture. It is one of the favorite exercises of many men. Usually they pay attention to the classic version of the performance, but in fact there are a lot of them, and each in a different way affects the development of musculature. Pull-ups have their own peculiarities of technique, which must be taken into account in order to squeeze the maximum out of the training.

In general, the lack of quality physical activity leads to the fact that the muscles become small and weak. We gain excess weight, and the load falls on the joints, ligaments, bones, vertebrae. The result is back pain, crooked posture, osteochondrosis, constricted blood vessels, and an unattractive figure. With the help of pull-ups, you can increase your overall fitness level and eliminate these unpleasant factors.

What works during pull-ups?

Back muscles: broad muscles, trapezius, rhomboids, round muscles.
Chest muscles: pectoralis major and minor, anterior serratus.
Arm muscles: biceps, triceps, delts, forearms.
Cortex muscles.

Perform three approaches of five times each. Rest between approaches – one minute.

Satura rādītājs

Negative pull-ups

Level: beginner.

Tehnika

Stand on a table or chair in front of the bar so that the bar is in front of your chin.
Grasp the bar with your hands shoulder-width apart and step off the bar smoothly.
Exhale until your arms are fully extended, resisting the weight of your own body. Feel the muscle tension.
Get off the bar and repeat.

Perform three approaches three times each. Rest between approaches – three minutes.

Perform three approaches of five times. Rest between approaches – one minute.

Wide grip pull-ups

Level: intermediate.

Tehnika

Grasp the bar with hands wider than your shoulders.
As you exhale, pull the upper part of your chest to the bar with a powerful movement.
Make the movement by pulling back your elbows, you do not need to bring your shoulder blades together.
As you inhale, smoothly descend to the starting position.

Perform three approaches for five times. Rest between approaches – one minute.

Reverse grip pull-ups with narrow arm positioning

Level: medium.

Tehnika

Grasp the bar with a reverse grip narrower than shoulder width.
As you exhale, pull your chin to the bar with a powerful movement. Try to do the exercise by bending your arms at the elbows, tensing the biceps.
At the top point, the elbows are parallel to each other and look down.
As you inhale, smoothly lower to the starting position.

Perform three approaches of five times. Rest between approaches – one minute.

Pull-ups with narrow grip

Level: above average.

Tehnika

Grasp the bar narrower than shoulder width.
As you exhale, pull your chin to the bar with a powerful movement. Try to perform by bending your arms, tensing the biceps.
At the top point, the elbows are parallel to each other and point downwards.
As you inhale, smoothly lower to the starting position.

Perform three approaches of five times. Rest between approaches – a minute.

Kommando pull-ups

Level: above average.

Tehnika

Stand under the bar – shoulder line perpendicular to the bar.
Grasp the bar with a mixed grip, fists tightly pressed against each other.

As you exhale, powerfully move your head to the side and upwards. It should be above the bar.
As you inhale, smoothly descend to the starting position.
Do the movement alternately to each side.

Perform three approaches of five times. Rest between approaches – a minute.

High pull-ups

Level: high.

Tehnika

Grasp the bar with your hands shoulder-width apart.
Before pulling up, slightly bring your shoulder blades together.
As you exhale, pull your lower chest to the bar with a powerful movement.
Make the movement by pulling your elbows back, bring your shoulder blades together.
As you inhale, smoothly descend to the starting position.

Perform three approaches for five times. Rest between approaches – one minute.

Long pull-ups with delay

Level: high.

Tehnika

Grasp the bar with your hands shoulder-width apart. Before pulling up, slightly bring your shoulder blades together.
As you exhale, pull your upper chest to the bar with a powerful movement. Perform at the expense of the elbows, bring the shoulder blades together.
Hold in the upper point for five seconds.
On an inhalation, smoothly descend to the starting position for three seconds.

Perform three approaches three times each. Rest between approaches – one minute.

Pull-ups with weight

Level: high.

Tehnika

Take pancakes or weights and fasten with a chain to the weightlifting belt so that the projectile hangs freely between your legs.
Grasp the tourniquet with your hands at shoulder width. You can use a nightstand for convenience.
Before pulling up, slightly bring your shoulder blades together.
As you exhale, pull the upper chest to the bar with a powerful movement.
Make the movement by withdrawing your elbows, bring your shoulder blades together.
As you inhale, smoothly descend to the starting position.

Perform three approaches for five times. Rest between approaches – a minute.

Before performing the middle and high levels, refine the classical technique to perfection in at least 10 repetitions. Orient yourself on how you feel. Dedicate a few weeks to a few months to the beginning level. And when you feel that this load is not enough, move on to the next level.