The Top 5 Pull-up Variations

Tired of the traditional pull-up? These modifications will redefine how you feel about the best upper body exercise out there.

In my article on Pulling Exercises for Greater Strength I made clear my love of posterior chain exercises. Pull-ups, rows, and deadlifts will all be found in every one of my athlete’s programs. In our anterior chain dominant lives, pull-ups are a great way to help with structural imbalances, injuries, injury prevention, weakness, filling out your newest V-neck, you know, the essentials. For, regardless of what you do for a living, chances are you need more back-side strength training in your life.

Why so much love?
In addition to the reasons above, there’s plenty of research to support posterior chain training, in particular the pull-up exercise. (Best exercise for back activation - Contreras). 

I also love the fact that it’s a great ab exercise…yes, you read that correctly. It’s a great ab exercise. (Best ab exercises - Contreras).

Pull-ups are the king of the “relative strength” movements. They’re challenging, but typically, it’s the challenging exercises that are the best ones for us (think sprints, single leg work, plyometrics, pull-ups). If the traditional pull-up is currently a bit too challenging, I highly recommend techniques such as eccentric-only, band-assisted, or equipment-based pull-ups like the Total Gym. Work your way towards the strength necessary to do traditional pull-ups. But, for those looking to up your game beyond the traditional interpretation, these are the variations I currently use with my athletes:

1. 1-Arm Pull-up Variations
I can’t perform a 1-arm pull-up. I hope to change that in 2012. I recently wrote up my exercise goals for the upcoming year, and the 1-arm pull-up made the list. One variation that will help me get there is this one:

a. 1-Arm Assisted Eccentric Pulls
Using a Superband, begin the movement by using 2 arms to pull yourself to the top the movement, pause, then lower your body down slowly for a 5 count with one hand still on the bar and one hand on the superband. Using the superband is more challenging than a traditional 2-arm eccentric pull, but less challenging than a 1-arm eccentric pull. I use it as the go-between. Alternate arms for 8 total reps (4 per side).

2. Plyometric Pull-ups
Plyometric exercises are challenging, and for good reason. They should be performed with speed and explosiveness. When discussing “plyos” 90% of the time we are talking about lower body jumping. I love upper body plyos too though. Throw in plyometric pushups for the front side of the body, and these variations for the backside:

a. Plyo pull-up
Perform a traditional pull-up explosively enough to release the handles at the top of the movement, and then quickly grabbing them again as you begin your descent. Try to control the eccentric portion of this exercise (deceleration) to really engage and challenge your lats.

b. Switch grip plyo pull-up
Similar to the variation above, but now after releasing your hands from the bar, you’ll supinate your hands and grip the handles with differently; either neutral grip or “chin up” grip. I prefer alternating between a pull-up grip and neutral grip.

3. Grip Challenging Pull-ups
These are common variations I use with my combat athletes. Since grip strength and endurance are both critical for their job, I like to include these on a weekly basis. The video below includes a few of these variations.

a. Towel
b. Gi
c. Rope
d. Fat bar/gripz
e. Odd-shaped objects (example: trees)

4. Weighted Pull-ups
Another popular choice with my fighters. If strength is your goal and you can prefer 10-12 pull-ups with great form, then incorporate any of the weighted variations below that allow you to complete 5-8 repetitions:

a. Hook kettlebells to feet
b. Weighted vest
c. Medicine ball between knees
d. Dumbbells
e. Superband around waist

5. Traveling Pull-ups
A real test of your grip endurance. Requiring access unique equipment more commonly found at parks and playgrounds than traditional gym settings, these are just another reason I love training outdoors.

a. Swing Set
If you have a playground with a swing set or other large apparatus, then you’ll be able to pull these off. This is very advanced and not recommended unless you’ve solid pulling strength and adequate grip endurance. Move 2-3 hand positions in one direction, then perform 1-2 pull-ups. Continue this pattern until you reach your desired reps, the end of the apparatus, or you fall…whichever comes first.

b. Monkey Bars
I think everyone experienced monkey bars in their childhood. Remember how much fun they were? I like to bring them back with this pull-up exercise. Simply perform one pull-up in between each swing until you get to the end.

Final Thoughts
Pull-ups should be a program staple. The variations above are advanced and I always recommend safety and traditional movement competency before “experimenting” with anything further. Of course, I always love feedback, so if you have other challenging variations, send me a clip! In the interim, pull away.

To help maximize your results when performing the variations above, 1R would recommend the following supplements:

1. Optimum Nutrition AmiNO Energy - This preworkout supplement contains vital amino acids and beta alanine to get you ready for any workout that may come your way
2. Gaspari IntraPro - This post workout protein shake that's loaded with BCAAs, L-Glutamine, and Taurine, will help you recover, and build lean muscle, faster after workouts
3. Cytosport Creatine - By increasing your body's ATP production creatine will help you become more explosive, more powerful, and more athletic when taken before or after workouts