8 Different Pull up Grips and Their Benefits
Pull-ups are one of the best bodyweight exercises for building upper body strength, but the type of grip you use can really change the game. Each grip targets different muscles, so by switching it up, you can hit your back, biceps, and shoulders in new ways. In this guide, we’ll break down the different pull-up grips, what muscles they work, and how to use them to level up your workout.Whether you're aiming for bigger arms, a stronger back, or just want to add variety to your routine, mastering different grips will help you get the most out of every pull-up.
What Are Pull-Up Grips?
Pull-up grips refer to the way you position your hands on the bar when performing a pull-up. The grip you choose can affect the difficulty of the exercise, the muscles engaged, and the overall benefits. Some grips are better for targeting the back muscles, while others emphasize the biceps or shoulders.Understanding the different grips allows you to tailor your pull-up routine to your fitness goals.
Common Types of Pull-Up Grips
There are several common pull-up grips, each with its own unique benefits. These include:
- Overhand (Pronated) Grip
- Underhand (Supinated) Grip
- Neutral (Parallel) Grip
- Wide Grip
- Close Grip
- Mixed Grip
- Towel Grip
- Muscle-Up Grip
Each grip offers a different challenge and targets specific muscle groups.
Different Pull-Up Grips and Their Benefits
Standard Overhand Grip (Pronated Grip)
Description and Technique
The overhand grip, also known as the pronated grip, is the most common pull-up grip. In this grip, your palms face away from you, and your hands are placed slightly wider than shoulder-width apart.
To perform:
- Grab the bar with your palms facing forward.
- Engage your core and pull yourself up until your chin is above the bar.
- Lower yourself back down with control.
Targeted Muscles
- Latissimus dorsi (lats)
- Trapezius
- Rhomboids
- Biceps
- Forearms
Benefits
Primarily targets the back muscles, especially the lats.
Builds upper body strength and improves posture.
Ideal for increasing overall pulling power.
Underhand Grip (Supinated Grip or Chin-Up Grip)
Description and Technique
The underhand grip, also known as the supinated grip or chin-up grip, involves gripping the bar with your palms facing toward you. Your hands should be about shoulder-width apart.
To perform:
- Grab the bar with your palms facing you.
- Pull yourself up until your chin is above the bar.
- Lower yourself with control.
Targeted Muscles
- Biceps
- Latissimus dorsi
- Lower trapezius
- Rhomboids
Benefits
Places more emphasis on the biceps, making it easier for beginners.
Still engages the lats and upper back.
Great for building arm strength.
Neutral Grip (Parallel Grip)
Description and Technique
The neutral grip involves holding the bar with your palms facing each other. Many pull-up bars have parallel handles specifically for this grip.
To perform:
- Grab the parallel handles with your palms facing each other.
- Pull yourself up until your chin is above the handles.
- Lower yourself back down slowly.
Targeted Muscles
- Biceps
- Latissimus dorsi
- Trapezius
- Rhomboids
- Forearms
Benefits
Reduces strain on the shoulders and wrists.
Ideal for individuals with shoulder discomfort during standard pull-ups.
Provides a balanced workout for both the back and arms.
Wide Grip Pull-Up
Description and Technique
The wide grip pull-up involves placing your hands wider than shoulder-width apart on the bar. This grip increases the difficulty of the exercise.
To perform:
- Grab the bar with your hands wider than shoulder-width apart.
- Pull yourself up until your chin is above the bar.
- Lower yourself back down with control.
Targeted Muscles
- Latissimus dorsi (with more emphasis on the outer lats)
- Trapezius
- Rhomboids
- Rear deltoids
Benefits
Places more focus on the lats, helping to build a wider back.
Increases the difficulty of the pull-up, making it more challenging.
Great for advanced lifters looking to improve lat width.
Close Grip Pull-Up
Description and Technique
The close grip pull-up involves placing your hands closer together on the bar, typically about shoulder-width or narrower.
To perform:
- Grab the bar with your hands close together.
- Pull yourself up until your chin is above the bar.
- Lower yourself back down slowly.
Targeted Muscles
- Biceps
- Latissimus dorsi
- Lower trapezius
- Rhomboids
Benefits
Emphasizes the biceps and lower lats.
Easier for beginners due to the increased involvement of the arms.
Provides a more concentrated contraction in the back muscles.
Mixed Grip (One Overhand, One Underhand)
Description and Technique
The mixed grip involves placing one hand in an overhand (pronated) position and the other in an underhand (supinated) position.
To perform:
- Grab the bar with one palm facing away from you and the other facing toward you.
- Pull yourself up until your chin is above the bar.
- Lower yourself back down slowly.
Targeted Muscles
- Latissimus dorsi
- Biceps (on the supinated side)
- Forearms
- Trapezius
- Rhomboids
Benefits
Allows for greater grip strength, making it easier to perform more reps.
Targets both the biceps and back muscles simultaneously.
Useful for deadlift training and improving grip endurance.
Towel Grip Pull-Up
Description and Technique
The towel grip pull-up involves looping a towel over the bar and gripping the ends of the towel instead of the bar itself.
To perform:
- Drape a towel over the bar and grab the ends with both hands.
- Pull yourself up until your chin is above the bar.
- Lower yourself back down slowly.
Targeted Muscles
- Forearms (significantly)
- Biceps
- Latissimus dorsi
- Trapezius
- Rhomboids
Benefits
Great for improving grip strength and forearm endurance.
Adds a unique challenge to your pull-up routine.
Engages the back and arms while focusing on grip.
Muscle-Up Grip
Description and Technique
The muscle-up grip is used when performing a muscle-up, which is a combination of a pull-up and a dip. The grip is typically overhand, with the hands slightly wider than shoulder-width apart.
To perform:
- Start with an overhand grip, palms facing away from you.
- Pull yourself up explosively, transitioning into a dip at the top of the bar.
- Push yourself up and over the bar, then lower yourself back down.
Targeted Muscles
- Latissimus dorsi
- Biceps
- Triceps
- Deltoids
- Pectorals
Benefits
Combines both pulling and pushing movements for a full upper-body workout.
Builds explosive strength and coordination.
Targets multiple muscle groups, including the chest, shoulders, and arms.
Conclusion
Pull-ups are a highly versatile exercise, and changing up your grip can help you target different muscles and take your workouts to the next level. Whether you’re focused on building back strength, boosting your biceps, or improving grip, there's a grip variation that’s right for you. Mixing up your grips not only keeps your routine interesting but also promotes balanced muscle development and helps you break through any plateaus. So, next time you hit the bar, switch things up and watch your pull-up game—and your results—improve.
FAQ
Which Pull-Up Grips Work Which Muscles?
Different pull-up grips target different muscles. For example, the overhand grip focuses on the lats and upper back, while the underhand grip emphasizes the biceps.
What Do the Different Pull-Up Grips Target?
Each grip targets different muscle groups. The wide grip targets the outer lats, while the neutral grip is great for the biceps and forearms. The towel grip significantly improves grip strength.
What Is the Effect of Different Pull-Up Grips?
Different grips change the emphasis of the exercise. For example, a close grip pull-up will focus more on the arms, while a wide grip will place more emphasis on the back.
What Are the Different Handles for Pull-Ups?
Pull-up bars often come with different handles, such as parallel grips for neutral pull-ups, angled grips for a more ergonomic hand position, and wide grips for targeting the outer lats. Some bars also allow for towel grips or rings for added variety.
