Jan 26, 2024

11 Pull-Up Variations to Target Different Back and Arm Muscles

Master these strategic pull-up variations to target specific muscle groups, break through plateaus, and build a complete upper body.

The standard pull-up is excellent, but it’s just the beginning. By strategically varying your grip, hand position, and movement pattern, you can target different muscle groups with surgical precision.

Most people stick with the same pull-up variation for months or years, wondering why their progress stalls. They’re missing the power of variation to stimulate new growth, address weaknesses, and build complete upper body development.

Each variation in this guide serves a specific purpose. Some target the lats more directly. Others emphasize the biceps. Some build grip strength while others develop rear deltoids. Master these variations and you’ll have a complete upper body training arsenal.

Understanding Pull-Up Anatomy

Before diving into variations, understand what muscles you’re working:

Primary Movers:

Latissimus dorsi (lats): The large back muscles responsible for pulling your arms toward your body
Rhomboids and middle traps: Pull shoulder blades together and down
Biceps: Flex the elbow and assist in pulling
Rear deltoids: Pull the arms back and stabilize the shoulders

Secondary Muscles:

Lower traps: Depress and stabilize shoulder blades
Serratus anterior: Protract and stabilize shoulder blades
Core muscles: Maintain body position and prevent swinging
Forearms and grip muscles: Hold onto the bar

Different variations emphasize different muscles within this group.

1. Wide Grip Pull-Up

Primary Targets: Lats (upper portion), rhomboids, middle traps Grip: 1.5x shoulder width, overhand Difficulty: Intermediate to Advanced

The wide grip pull-up is the king of lat development. By widening your grip, you reduce bicep involvement and force your lats to do more work.

Technique:

Grip the bar 6-8 inches wider than shoulder width on each side
Hang with arms fully extended
Pull your chest toward the bar, leading with your chest, not your chin
Focus on squeezing your shoulder blades together at the top
Control the descent

Programming: 3-4 sets of 6-10 reps

Common Mistakes:

Gripping too wide (reduces range of motion)
Pulling with arms instead of back
Not achieving full range of motion

Progression: Start with standard grip, gradually widen over several weeks.

2. Close Grip Pull-Up (Narrow Grip)

Primary Targets: Biceps, lower lats, rhomboids Grip: Hands 6-8 inches apart, overhand Difficulty: Beginner to Intermediate

Close grip pull-ups shift emphasis to the biceps while still working the lats effectively. The narrow grip also allows for a longer range of motion.

Technique:

Grip the bar with hands 6-8 inches apart
Maintain straight body position
Pull until your chest nearly touches your hands
Focus on squeezing your elbows to your sides

Programming: 3-4 sets of 8-12 reps

Benefits:

Increased bicep development
Greater range of motion
Often easier for beginners
Better transfer to climbing movements

3. Chin-Up (Supinated Grip)

Primary Targets: Biceps, lats (lower portion), rear deltoids Grip: Shoulder width, underhand (palms toward you) Difficulty: Beginner

Chin-ups are typically easier than pull-ups because they allow greater bicep involvement. They’re excellent for building pulling strength and bicep mass.

Technique:

Grip the bar with palms facing toward you
Start from full arm extension
Pull until your chin clears the bar
Lower with control

Programming: 3-4 sets of 8-15 reps

Why They’re Easier:

Biceps in stronger position
More muscles contributing to the movement
Better leverage for most people

4. Neutral Grip Pull-Up

Primary Targets: Lats, biceps, rhomboids Grip: Parallel bars or handles, palms facing each other Difficulty: Beginner to Intermediate

Neutral grip pull-ups are often the most comfortable variation and allow for the highest number of repetitions.

Technique:

Use parallel handles or a specialized attachment
Grip with palms facing each other
Pull straight up, focusing on elbow movement
Achieve full range of motion

Programming: 3-4 sets of 10-15 reps

Benefits:

Most natural grip position
Reduced stress on wrists and elbows
Even muscle recruitment
Often allows for highest rep counts

5. Commando Pull-Up (Side-to-Side)

Primary Targets: Lats (unilateral), core, grip strength Grip: Standard overhand, alternating sides Difficulty: Intermediate to Advanced

Commando pull-ups involve pulling to one side of the bar, then the other, creating unilateral strength and challenging core stability.

Technique:

Start with standard pull-up grip
Pull up and to one side, bringing your head to the side of the bar
Lower halfway down
Pull up to the opposite side
Continue alternating

Programming: 3-4 sets of 6-10 total reps (3-5 per side)

Benefits:

Unilateral strength development
Core stability challenge
Grip strength development
Real-world movement patterns

6. Archer Pull-Up

Primary Targets: Lats (unilateral focus), biceps, core Grip: Wide overhand grip Difficulty: Advanced

Archer pull-ups shift most of the work to one side at a time, developing unilateral strength and preparing for one-arm pull-up progressions.

Technique:

Start with wide grip
Pull up while shifting weight to one side
The working arm pulls while the other arm straightens
Alternate sides or complete sets on each side

Programming: 3-4 sets of 4-8 reps per side

Progression: Master regular wide grip pull-ups first.

7. L-Sit Pull-Up

Primary Targets: Lats, biceps, core (heavy emphasis), hip flexors Grip: Standard overhand Difficulty: Advanced

L-sit pull-ups combine the pull-up with an L-sit, dramatically increasing core engagement and overall difficulty.

Technique:

Hang from the bar in L-sit position (legs straight out, parallel to floor)
Maintain L-sit throughout the entire pull-up
Pull until chin clears the bar
Lower with control while maintaining leg position

Programming: 2-3 sets of 3-6 reps

Prerequisites:

Solid L-sit hold (30+ seconds)
Strong pull-up (10+ reps)
Excellent core strength

8. Typewriter Pull-Up

Primary Targets: Lats (unilateral), core, coordination Grip: Wide overhand Difficulty: Advanced

Typewriter pull-ups involve pulling up to one side, sliding horizontally across the bar to the other side, then lowering.

Technique:

Pull up to one side of the bar
While maintaining height, slide across to the other side
Lower down on that side
Can reverse the movement or alternate directions

Programming: 2-3 sets of 4-6 total movements

Benefits:

Unilateral strength in stretched position
Coordination development
Dynamic strength training
Preparation for advanced movements

9. Behind-the-Neck Pull-Up

Primary Targets: Rear deltoids, rhomboids, middle traps Grip: Wide overhand Difficulty: Advanced Warning: Requires excellent shoulder mobility

Behind-the-neck pull-ups pull to the back of the neck instead of the front, emphasizing posterior deltoids and upper back muscles.

Technique:

Use a wider than normal grip
Pull until the bar touches the base of your neck
Require excellent shoulder flexibility
Move slowly and controlled

Programming: 2-3 sets of 4-8 reps

Safety Considerations:

Only attempt with excellent shoulder mobility
Start with partial range of motion
Stop if you feel any shoulder discomfort
Not suitable for everyone

10. Weighted Pull-Up

Primary Targets: All pull-up muscles with increased intensity Grip: Your preference (overhand, underhand, or neutral) Difficulty: Intermediate to Advanced

Adding external weight increases the challenge and builds serious strength. Use a weight belt, vest, or hold a dumbbell between your legs.

Technique:

Add 5-25+ pounds depending on strength level
Maintain perfect form despite added load
Use full range of motion
Progress weight gradually

Programming: 3-4 sets of 5-8 reps

Weight Progression:

Start with 5-10 pounds
Increase by 2.5-5 pounds when you can complete all sets/reps
Focus on form over weight

11. Towel Pull-Up

Primary Targets: Lats, biceps, grip strength (extreme emphasis) Grip: Towels wrapped around the bar Difficulty: Intermediate to Advanced

Towel pull-ups dramatically increase grip demands while maintaining the pulling movement pattern.

Technique:

Wrap towels around the bar (one per hand)
Grip the towels instead of the bar
Perform pull-ups as normal
Expect significant grip fatigue

Programming: 2-3 sets of 3-8 reps

Benefits:

Extreme grip strength development
Functional strength transfer
Grip endurance training
Prepares for rope climbing

Programming Multiple Variations

Option 1: Specialization Phases

Focus on 1-2 variations for 4-6 weeks, then switch:

Weeks 1-4: Wide grip and neutral grip
Weeks 5-8: Close grip and chin-ups
Weeks 9-12: Advanced variations

Option 2: Pyramid Training

Use multiple variations in one session:

Set 1: Wide grip × 8
Set 2: Standard grip × 10
Set 3: Close grip × 12
Set 4: Chin-ups × 15

Option 3: Weakness-Specific Training

Choose variations based on your weak points:

Weak lats: Wide grip, L-sit pull-ups
Weak biceps: Chin-ups, close grip
Weak grip: Towel pull-ups, commando pull-ups
Poor unilateral strength: Archer, commando, typewriter

Matching Variations to Goals

Goal: Maximum Lat Development

Wide grip pull-ups
L-sit pull-ups
Weighted wide grip

Goal: Bigger Biceps

Chin-ups
Close grip pull-ups
Neutral grip pull-ups

Goal: Functional Strength

Commando pull-ups
Towel pull-ups
Neutral grip variations

Goal: Advanced Progressions

Archer pull-ups
Typewriter pull-ups
Weighted variations

Goal: Balanced Development

Rotate through all variations
Equal volume on each
Focus on weak points

Common Programming Mistakes

Mistake 1: Too Many Variations at Once

Stick to 2-3 variations per phase. More leads to lack of progress in any single movement.

Mistake 2: Ignoring Prerequisites

Master basic pull-ups before attempting advanced variations.

Mistake 3: Poor Form for Variety

Don’t sacrifice form for the sake of doing different variations.

Mistake 4: No Progressive Overload

Increase reps, sets, or weight over time with each variation.

Mistake 5: Neglecting Recovery

Different variations still stress similar muscle groups. Allow adequate recovery.

Progression Strategies

Volume Progression

Increase total reps over time:

Week 1: 3×6
Week 2: 3×7
Week 3: 3×8
Week 4: 4×6

Intensity Progression

Make the variation harder:

Wider grip
Added weight
Slower tempo
Extended range of motion

Complexity Progression

Move to more challenging variations:

Standard → Wide grip → Archer
Pull-up → L-sit pull-up → Weighted L-sit pull-up

Recovery and Injury Prevention

Variation Benefits for Recovery

Different grip positions stress hands/wrists differently
Various angles prevent overuse injuries
Keeps training mentally fresh
Allows continued training while minor issues heal

Warning Signs

Joint pain (not muscle fatigue)
Decreased range of motion
Persistent soreness
Form breakdown

Recovery Protocols

Stretch shoulders and lats daily
Use different grips if one causes discomfort
Include pushing movements to balance pulling
Prioritize sleep and nutrition

Building Your Variation Arsenal

Start with mastering 2-3 basic variations:

Standard overhand pull-up
Chin-up
Neutral grip pull-up

Once proficient (8+ reps each), add intermediate variations: 4. Wide grip pull-up 5. Close grip pull-up 6. Weighted pull-ups

Finally, explore advanced variations: 7. Commando pull-ups 8. Archer pull-ups 9. L-sit pull-ups

Remember: mastery of basic variations beats mediocrity in many variations. Build your foundation first, then expand your arsenal.

Each variation is a tool. Choose the right tool for your current goal, and you’ll build strength, size, and capability far beyond what standard pull-ups alone can provide.