PULL UP VARIATIONS
By: John M. Di Fazio II
The two most familiar bodyweight exercises for back are Pull Ups and Chin Ups. There are grip variations which engage the back in different ways depending on the angle of the grip and the width of the hand placement. Pull Ups generally have an overhand, wide grip, and the exercise focuses on the width of the lats. Chin Ups have a closer, reversed hand grip that engages the length of the lats from origin to insertion, as well as a secondary engagement to the biceps. The movements utilize several muscles of the back in addition to the lats, (Latissimus Dorsi.) The other muscles involved in these movements are the Infraspinatus, Teres Major, Teres Minor, middle and lower Trapezius, Posterior Deltoid, Biceps Brachii, and Brachioradialis. The primary back muscles used in any of the following movements is the Latissimus Dorsi.
A proper Pull Up begins with arms fully extended, hands forward with a wide grip, pulling the body upward until the head passes the Pull Up bar. However, I personally find more benefit in engaging the muscles when stopping before the head passes the bar and holding for a brief one-two second static tensing of the lats. As I pull myself up and pause the movement, I flare my lats and squeeze the central muscles of my back. You’ll find that you will not get as many repetitions when controlling the exercise in this way, but the benefits are far greater than sloppy form or rapid Kipping Pull Ups. In this variation, the biceps should finish parallel to the bar, as featured in the second frame of the diagram below:
Both the upward and downward movements of any variation of Pull Ups or Chin Ups should be done slowly, having the lats endure the positive motion, the static motion, and the negative motion. The positive motion is the “pulling upward;” the static motion is the holding for one-two seconds, tensing or squeezing the muscles; the negative motion is the “downward motion.”
V-grip Pull Ups is another excellent exercise that engages other important back muscles such as the Rhomboids. It is performed holding a V-shape handle for a close grip, and pulling the body up to the point where the chest nears the V-grip handle. This movement isolates the lats on the static and negative motions, and the central back muscles such the Rhomboids and lower Trapezius on the positive motion. The exercise can be performed straight up and down, or moving side to side if the V-shape handle is placed over a straight Pull Up bar.
Side Grip Pull Ups have always been one of my favorite back exercises. This Pull Up variation also engages the Rear Deltoids and Rhomboids. Side Grip Pull Ups also provide a more comfortable position for the shoulders, and less stress on the rotator cuff simply because of the grip position. This grip also limits the engagement of the biceps. As a result of less bicep fatigue, you will find that you will be able to perform more repetitions with this side grip, which is featured in the photo below:
Positioning of the hands makes a tremendous difference on successfully performing the variations of Pull Up exercises. Some choose to perform Pull Ups with hand positioning that is just beyond shoulder width, but I have always used a Wide Grip Pull Up to maximize my results for the width of the lats. Below to the left, Franco Columbu performs a Wide Grip Pull Up. For Chin Ups, I have always placed my hands with a head’s width in between, as Franco Columbu demonstrates below to the right. I also used the same Side-to-Side V-Grip Pull Up movement that Franco is performing in the center-bottom photo below.
If you seek a wide, developed back as well as back strength and overall upper body strength, I highly recommend incorporating Pull Ups, Chin Ups, V-Grip Pull Ups, and Side Grip Pull Ups. Adding body weight exercises which involve moving your own body weight will give you the benefits of dense muscle, better shape, and improvement in weight training exercises. Basic foundational exercises are still the best in my book.
This article is also featured in this month’s Fitness Rx for Men and Fitness Rx For Women!!!
MUSCULAR DEVELOPMENT ONLINE NEWSLETTER
also mentions this article as a NEW FEATURE!!!
