Different Pull-Up Grips: Neutral-Grip Pull-Up, Wide-Grip Pull-Up, Close-Grip Pull-Ups & More

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Most people think that to do a pull-up, you need to grab the pull-up bar with your hands shoulder-width apart. But there are many different ways to do a pull-up, and one of those is to use a neutral grip—with your palms facing each other—while performing the pull-up.

You can also do close grip pull-ups, where your hands are closer together than shoulder width—a narrow grip pull-up.

Or wide grip pull-ups, where your hands are further apart than shoulder-width.

The benefits of using a neutral grip are that it allows you to work your muscles through a greater range of motion and puts less stress on your joints. The downside is that it can be harder to maintain good form, and you might not be able to lift as much weight while doing a pull-up or using a machine.

A narrow grip or close grip pull-up has the advantage of better targeting your inner back muscles, but it can be harder on your wrists and elbows.

A wide-grip pull-up is a great way to work your latissimus dorsi (or “lats”), the large muscles that run down the sides of your back. They can also help build up your biceps.

The downside of a wide grip pull-up is that it can be harder to perform, and you might not be able to perform as many reps or lift as much weight as you can with a narrow grip or neutral grip pull-up.

There are three main ways to do pull-ups: with a neutral grip, a close grip or narrow grip, and a wide grip. Each has its advantages and disadvantages. Choose the pull-up grip that works best for you and your goals.

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The Different Types Of Pull-Ups

In addition to the neutral grip pull-up, close grip pull-up, and wide grip pull-up, there are many different types of pull-ups. These include, for instance, the negative pull-up, assisted pull-up, and weighted pull-up, which can all be performed using a pull-up bar.

The negative pull-up is a great way to increase your strength and endurance. You start by standing on a chair or bench and then jump up to grab the pull-up bar. From there, you lower yourself down as slowly as possible.

The assisted pull-up is perfect for those who are just starting or who can’t do a full pull-up yet. You can use a resistance band or have someone hold your feet while you do the pull-up.

The weighted pull-up is a great way to add more resistance and challenge your muscles. You can use a weight belt or hold a dumbbell between your feet while you do the pull-up. This exercise can be done while doing a wide-grip pull-up or using a neutral grip or narrow grip.

No matter which type of pull-up you choose, focus on good form. This will help you get the most out of your workout and prevent injuries.

How To Incorporate Different Types Of Pull-Ups Into Your Workout Routine

  1. Choose the correct type of pull-up for your goals and abilities
  2. Do a variety of different pull-ups to target all the muscles in your back
  3. Incorporate other exercises into your routine to help improve your pull-up strength
  4. Make sure you warm up and stretch before you start your workout on the pull-up bar
  5. Drink plenty of water and rest when you need to – calculate how much water you need to drink daily with this water intake calculator

When incorporating different types of pull-ups into your workout routine, it is important to choose the right ones for your goals. If you are trying to build muscle or upper body strength, you will want to do more weighted pull-ups. If you are trying to improve your endurance, negative pull-ups or assisted pull-ups are a better choice.

Do a variety of different pull-up exercises to target all the muscles in your back. This includes wide grip, close grip or narrow grip, and neutral grip pull-ups, as well as other variations. Incorporate other exercises into your routine to help improve your pull-up strength. These could include chin-ups, rows, and lat pulldowns, as well as the pull-up exercises listed below.

Make sure you warm up and stretch before you start your workout. This will help prevent injuries and help you get the most out of your workout. Drink plenty of water and rest when you need to.

How To Do Pull-Ups Correctly – The Importance Of Good Form

When doing any pull-up movement, it is essential to focus on good form. This will help you maximize your workout and prevent injuries while increasing upper body strength. Here are a few tips for maintaining good form:

  • Keep your back straight and engage your core muscles
  • Don’t swing your body or use momentum to get up the pull-up bar
  • Focus and concentrate on using your back and shoulder muscles to pull your body up
  • Slowly lower yourself down, controlled by your muscles

If you are new to performing pull-ups or if you are having trouble with your form, it is a good idea to start with the assisted pull-up. This will help you get used to the movement and build your strength. Once you have mastered good form, you can start doing more challenging variations of the pull-up.

Different Types Of Pull-Up Grips & Exercises

There are many different types of pull-up grips that can target different muscles. Some of the most common grips are the close grip or narrow grip, the neutral grip, and the wide grip.

Close-Grip Pull-Up

The close-grip pull-up is an excellent exercise for targeting your inner back muscles. To do this pull-up exercise, place your hands closer together than shoulder-width apart. This narrow grip will help work your inner back muscles, your lats, traps, and biceps.

Keep good form when doing this pull-up exercise, as swinging your body can put unnecessary stress on your joints.

Neutral-Grip Pull-Up

The neutral grip pull-up is another excellent exercise for targeting your back muscles. To do this pull-up exercise, you will need to use a parallel pull-up bar grip. This means your hands will be placed shoulder-width apart, with your palms facing each other.

This grip is a great way to work your outer lats and your middle back muscles. This neutral grip pull-up exercise can also help to improve your grip strength.

Wide Grip Pull Up

The wide-grip pull-up is an excellent exercise for targeting your outer back muscles. Place your hands wider than shoulder-width apart to do this pull-up exercise using an overhand grip (pronated grip). This will help work your outer lats and rear delts.

Make sure that you keep good form when performing this wide-grip pull-up exercise, as swinging your body can put unnecessary stress on your joints.

Choose the pull-up grip that is right for you and your goals. Mix up your routine by using different grips and pull-up exercises. This will help you target all the muscles in your back and improve your overall strength.

There are many other types of pull-ups that you can do to target different muscles. Some of these include the chin-up, the commando pull-up, and the Australian pull-up.

Chin-Up

The chin-up is an excellent pull-up exercise for targeting your biceps. To do this exercise, place your hands shoulder-width apart or use a close or narrow grip with your palms facing you. This exercise can also help work your rear delts and traps.

Commando Pull-Up

The commando pull-up is a great exercise for targeting your inner back muscles and shoulders. It can also help work your traps and biceps.

To do this pull-up exercise, place your hands shoulder-width apart (or closer) with your palms facing each other. You can also use a pull-up bar with the hands placed like in the picture above. Then, pull yourself up on the left side, let yourself down, and repeat on the right side.

Australian Pull-Up

The Australian pull-up is a great exercise for targeting your upper back, shoulders, and arms (especially the biceps). To do this exercise, start with your back facing the floor.

Place your hands on a pull-up bar (or resistance bands) shoulder-width apart with your palms facing away from you. You can also use a wider grip than shoulder-width. Then, pull yourself controlled up and down.

Mixed-Grip Pull-Up

The mixed-grip pull-up is a great way to target your back muscles. This exercise involves using a combination of two different grips: a close grip and a neutral or wide grip.

This will help work your inner and outer back muscles, as well as your middle back muscles. To perform a mixed-grip pull-up, start by holding onto the bar with one hand in an overhand grip and the other in an underhand grip (shoulder-width or a bit wider).

Then, pull yourself up until your chin is over the bar. Lower yourself back down and repeat. You can also try this mixed grip pull-up exercise with a partner—they can help spot you and give you a little extra support.

So, if you’re looking for a new and challenging way to target your back muscles, try the mixed grip pull-up!

Choose the exercise that is right for you and your goals. Mix up your routine by using different upper body exercises. This will help you target all the muscles in your back and improve your overall strength.

Which One Is Best For You?

Choosing a pull-up grip or pull-up variation can be challenging. Different grips target different muscles, so selecting the one that is right for you is essential.

If you are unsure, it is a good idea to mix up your routine and try different pull-up grips. This will help you target all the muscles in your back and improve your overall strength.

You can experiment and find the grip and pull-up variation that works best for you. There is no wrong answer, so choose the one that feels best and gives you the best results. People will have different preferences, so feel free to try something new. Who knows, you may find a new favorite!

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What Muscles Do Pull-Ups Work?

Pull-ups are an excellent exercise for targeting your back muscles. They work various muscles in your back, including the lats, the middle, upper, and inner back muscles—the shoulders and the biceps.

The lats are the largest muscles in your back, so they are a great target for pull-up movements. The biceps are the arm muscles in your upper arms that are responsible for bending your elbow. The middle back muscles connect your shoulder blades to your spine.

Different variations of pull-ups work these muscles in different ways. For example, close-grip pull-ups target the inner back muscles, while wide-grip pull-ups target the outer back muscles, and neutral-grip pull-ups work the midsection of your back.

Australian pull-ups target the upper back and the shoulders, while chin-ups target the biceps more, as well as the back muscles.

No matter which variation you choose, pull-ups are an excellent exercise for building strength and muscle in your back. So mix up your routine and try different variations to target all the muscles in your back. You might be surprised at how much you can achieve over time!

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What To Do If You Can’t Do A Full Pull-Up Yet?

If you can’t do a full pull-up yet, don’t worry! There are a variety of exercises that you can do to help you build strength and muscle to perform a pull-up movement.

One great exercise is the assisted pull-up. This exercise uses a machine or band to help you lift your body weight. This is a great way to start if you still need a full pull-up.

Another great exercise is the negative pull-up. This exercise involves lowering yourself down from the bar slowly. This is a great way to build strength and muscle over time.

So don’t worry if you can’t do a full pull-up yet. There are plenty of exercises that you can do to help you build strength and muscle. Just keep working hard, and you can do a full pull-up quickly!

How To Improve Your Pull-Up Strength

There are a few things that you can do to improve your pull-up strength.

First, make sure that you are using the proper grip. Different grips target different muscles, so it is essential to choose the one that is right for you.

Second, focus on using your back muscles to pull yourself up. This will help you build back strength and improve your overall pull-up strength.

Third, make sure that you are using a full range of motion. This means pulling yourself all the way up to the bar and then lowering yourself all the way down. This will help you build muscle and strength in your back and arms.

Finally, increase the difficulty by adding weight. You can also do this with your body weight by lifting your legs while pulling yourself up (see below).

So, if you want to improve your pull-up strength, make sure that you are using the right grip, focusing on your back muscles, and using a full range of motion. Just keep these things in mind, and you will be well on your way!

Why Assisted Pull-Up Machines Are A Good Option

An assisted pull-up machine is an excellent option because it helps lift your body weight. This is a great way to start if you can’t do a full pull-up yet.

The assisted pull-up machine also allows you to use a variety of grips, which target different muscles. This is a great way to mix up your routine and target all the muscles in your back.

Finally, pull-up machines are a great way to build strength and muscle over time. So, if you want to improve your pull-up strength, make sure that you are trying a machine. Keep these things in mind, and you will be well on improving your pull-up strength!

Why Resistance Band Pull-Ups Are A Good Option

Pull-ups are an excellent exercise for building strength and muscle in your back. However, not everyone can do them yet. This is where resistance band pull-ups can help.

Resistance band pull-ups are a great exercise because they help you lift your body weight. This is a good way to start if you can’t do a full pull-up yet.

Resistance band pull-ups also allow you to use a variety of grips that target different muscles. This is a great way to mix up your routine and target all the muscles in your back.

Why Weighted Pull-Ups Are Great For Building Muscle

When it comes to weighted pull-ups, there are a few things you need to know to make the most of this exercise. First, let’s start with the basics: what are weighted pull-ups?

Weighted pull-ups simply involve adding weight to your body. You can do this by wearing a weighted vest, holding a dumbbell between your feet, or using a chain or plate attached to your waist. You can also add weight by lifting your legs while pulling yourself up.

Weighted pull-ups are so effective for building muscle because they provide a greater challenge to your muscles than regular pull-ups. By adding weight, you’re forcing your muscles to work harder to lift your body, which results in more muscle growth over time.

In addition to building muscle, weighted pull-ups can also help increase strength and endurance. They require you to lift more weight than you’re used to, which can lead to improved strength and stamina.

If you’re looking to add weighted pull-ups to your workout routine, there are a few things you need to keep in mind. First, make sure you warm up properly before attempting this exercise. This will help prevent injuries and ensure your muscles are adequately prepared for the added stress.

Secondly, start with a lighter weight and gradually increase the weight you use over time. This will allow your muscles to adapt to the new challenge and avoid injury.

Finally, I’d like you to maintain good form throughout the exercise. This means keeping your back straight, your core engaged, and avoiding swinging your body as you pull yourself up.

If you keep these things in mind, weighted pull-ups can be a great addition to your workout routine. They’re an effective way to build muscle and strength and can help improve your overall fitness level. Give them a try and see for yourself!

Why Negative Pull-Ups Are Great For Endurance Training

If you’re looking for a way to improve your endurance when it comes to pull-ups, negative pull-ups are a great option.

This exercise starts at the top of a pull-up (shoulder-width or any other grip) and slowly lowers yourself.

The benefit of negative pull-ups is that they help train your muscles in a different way than regular pull-ups. When you perform a regular pull-up, your muscles work to lift your body. However, when you do a negative pull-up, your muscles work to slow your body down.

This type of training is beneficial because it helps build muscle endurance. Slowly lowering yourself down forces your muscles to work for a more extended period, which can help improve your endurance over time.

In addition to building endurance, negative pull-ups can also help increase strength. This is because you’re working your muscles differently than you would with a regular pull-up.

By slowly lowering yourself down, you’re increasing the time your muscles are under tension. This means that your muscles are working harder for more extended periods, which can improve strength.

If you’re looking to add negative pull-ups to your workout routine, there are a few things you need to keep in mind. First, make sure you warm up properly before attempting this exercise. This will help prevent injuries and ensure that your muscles are properly prepared for the added stress.

Secondly, start with a smaller range of motion and gradually increase the time you lower yourself. This will allow your muscles to adapt to the new challenge and avoid injury.

Finally, I’d like you to maintain good form throughout the exercise. This means keeping your back straight, your core engaged, and avoiding swinging your body as you lower yourself.

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Why Kipping Pull-Ups Are A Good Way To Increase Your Reps

Kipping pull-ups are a great way to increase your reps. This exercise involves using a kipping motion to pull yourself up.

The benefit of kipping pull-ups is that they help build momentum, which can help you get more reps in. By using a kipping motion, you’re able to generate more force, which can help you pull yourself up more times.

In addition to helping you get more reps, kipping pull-ups can also help build muscle. This is because you use your muscles differently than you would with a regular pull-up.

By using a kipping motion, you can work your muscles more dynamically, which can lead to increased muscle growth over time.

How To Increase Your Grip Strength For Pull-Ups

If you’re looking to increase your grip strength for pull-ups, there are a few things you can do. First, focus on using a pronated grip. This means gripping the bar with your palms facing down. This type of grip will help better engage your forearm muscles.

In addition to using a pronated grip, try using a thicker bar. This will help increase the tension in your muscles, which can lead to increased grip strength.

Finally, I’d like you to focus on using an overhand grip. This means gripping the bar with your palms facing away from you. This type of grip will help to engage your biceps and triceps better.

By following these tips, you can increase your grip strength for pull-ups. This will allow you to perform this exercise better and build more muscle over time.

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How Often Should I Do Pull-Ups?

If you’re looking to build muscle, it’s important to include pull-ups in your workout routine. However, you may be wondering how often you should do this exercise.

The answer will vary depending on your goals and your current fitness level. However, a good rule of thumb is to aim for 3-5 sets of pull-ups 3-5 times per week.

If you’re new to pull-ups, start with fewer sets and reps and gradually increase as you get stronger. As you become more comfortable with the exercise, you can increase the number of sets and reps you do.

Ultimately, the best way to determine how often you should be doing pull-ups is to listen to your body and go at a comfortable pace. Doing this can avoid injury and ensure you get the most out of this exercise.

Bottom Line

Different pull-up grips can be used to target different muscles in the back and arms.

The neutral grip pull-up is a good starting point for beginners, while close grip pull-ups are more difficult and work the biceps more intensely. Wide grip pull-ups are best for targeting the latissimus dorsi muscle.

Experiment with different grips to find what works best for you. Whichever grip you choose, pull-ups are a great way to build strength and muscle.

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