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

Table Of Content

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 by using 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 it also 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 being able to better target your inner back muscles, but they 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 on 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 much reps, or lift as much weight as you can with a narrow grip or neutral grip pull up.

So, there are three main different ways that you can do pull ups – with a neutral grip, 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.

Related Exercise Guides

Related Calculators

Related Nutrition Guides

The Different Types Of Pull Ups

There are many different types of pull ups that you can do in addition to the neutral grip pull up, close grip pull up and wide grip pull up. 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, make sure that you 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 right 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 you are 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, then you will want to do more weighted pull ups. If you are trying to improve your endurance, then 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 doing 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 type of pull up movement, it is important to focus on good form. This will help you get the most out of 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, then 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 a 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 you can use to 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 a great exercise for targeting your inner back muscles. To do this pull up exercise, simply place your hands closer together than shoulder-width apart. This narrow grip will help to work your inner back muscles, your lats, as well as your traps and biceps.

Make sure that you 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 great 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 that 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, as well as 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 a great exercise for targeting your outer back muscles. To do this pull up exercise, simply place your hands wider than shoulder-width apart, using an overhand grip (pronated grip). This will help to 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, while doing the wide grip pull up as well.

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 a great pull up exercise for targeting your biceps. To do this exercise, simply place your hands shoulder-width apart, or using a close grip or narrow grip, with your palms facing to you. This exercise can also help to work your rear delts and traps.

Commando Pull Up

The commando pull up is a great exercise for targeting your inner back muscles and your shoulders. This exercise can also help to 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 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 grip or wide grip.

This will help to 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 to 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, give the mixed grip pull up a try!

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?

When it comes to choosing a pull up grip or pull up variation, it can be tough to decide which one is best for you. Different grips target different muscles, so it is important to choose the one that is right for you.

If you are unsure, then 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.

Experiment and find the grip and pull up variation that works best for you. There is no wrong answer, so go with the one that feels best and gives you the best results. Different people will have different preferences, so don’t be afraid to try something new. Who knows, you may find a new favorite!

Related Exercise Guides

What Muscles Do Pull Ups Work

Pull ups are a great exercise for targeting your back muscles. They work a variety of muscles in your back, including the lats, the middle, upper and inner back muscles. Additionally, 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 are the muscles that 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 the 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, additionally to the back muscles.

No matter which variation you choose, pull ups are a great 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!

Related Calculators

Related Nutrition Guides

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 can’t do a full pull up yet.

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’ll be able to do a full pull up in no time!

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 right grip. Different grips target different muscles, so it is important 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 strength in your back and improve your overall pull up strength.

Third, make sure that you are using a full range of motion. This means that you are 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 difficulty by adding weight. You can also do this through bodyweight, 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 to improving your pull up strength!

>V-Bar Lat Pulldown

>11 Inverted Row Alternative Exercises

>David Goggins Pull-Up World Record

Why Assisted Pull Up Machines Are A Good Option

An assisted pull up machine is a great option because it helps you to 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 different 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. Just keep these things in mind and you will be well on your way to improving your pull up strength!

Why Resistance Band Pull Ups Are A Good Option

Pull ups are a great exercise for building strength and muscle in your back. However, not everyone can do a pull up yet. This is where resistance band pull ups come in.

Resistance band pull ups are a great exercise because they help you to 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 different grips, which target different muscles. This is a great way to mix up your routine and target all the muscles in your back as well.

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 are simply pull ups that involve adding weight to your body in some way. This can be done 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 through lifting your legs while pulling yourself up.

The reason why weighted pull ups are so effective for building muscle is that 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. This results in more muscle growth over time.

In addition to building muscle, weighted pull ups can also help to increase your strength and endurance. This is because 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 to prevent injuries and ensure that your muscles are properly prepared for the added stress.

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

Finally, focus on maintaining 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 to 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 is performed by starting at the top of a pull up (shoulder-width or any other grip) and slowly lowering yourself down.

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

This type of training is beneficial because it helps to build endurance in your muscles. By slowly lowering yourself down, you’re forcing your muscles to work for a longer period, which can help to improve your endurance over time.

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

By slowly lowering yourself down, you’re increasing the time under tension for your muscles. This means that your muscles are working harder for a longer period, which can lead to increased 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 to 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 amount of time you lower yourself down. This will allow your muscles to adapt to the new challenge and avoid injury.

Finally, focus on maintaining good form throughout the exercise. This means keeping your back straight, your core engaged, and avoiding swinging your body as you lower yourself down.

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 is performed by using a kipping motion to pull yourself up.

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

In addition to helping you to get more reps in, kipping pull ups can also help to build muscle. This is because you’re using your muscles in a different way than you would with a regular pull up.

By using a kipping motion, you’re able to work your muscles more dynamically. This 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 to better engage your forearm muscles.

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

Finally, 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 better engage your biceps and triceps.

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

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 be doing 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 pace that feels comfortable for you. By doing this, you can avoid injury and ensure that you’re getting 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.

> Former Navy Seal, ultramarathon and triathlon athlete, David Goggins broke the pull up world record in 2013

Related Exercise Guides

Related Calculators

Related Nutrition Guides

>All Exercise Guides & Tools

Fitness Equipment