Pull Ups

Pull ups are a great workout. Most people do not know that there are different hands positions for pull ups to focus on different muscles.

The pull up bar we have is attached to our squat rack and is the Rogue Fitness brand. Check out their website for more information about their equipment here.

Hand Positions

Overhand

In this position the palms of your hands are facing away from you, in a pronated position. The main muscles activated in this position are the latissimus dorsi and rhomboid muscles.

Wide grip

The hands are in the same overhand position as the one above but placed more than shoulder width apart. This grip position targets the latissimus dorsi even more and the large trapezius muscle as well.

Neutral

Your hands will be facing each other with this pull up variation. Since more muscles are being used with this grip, it is supposed to be the easiest way to do a pull up. This grip also allows you to activate the forearm muscles more than the others.  

Underhand

The palms of your hands will be facing you in this position. You will use more of your biceps than anything, even though the latissimus dorsi is also activated. This type of pull up is also commonly referred to as the chin up.

Other Ways to Do Pull Ups

If you are just starting out with pull ups, using a band to assist will allow you to build up your strength. I will perform pull ups during my HIIT (check out that blog here) and at the end of my back/shoulder (check out those at the link) workout days but will use the band most often because my muscles are fatigued.  

If you do not feel like you can do pull ups even with a band, then there are other ways to work towards it. 

Bent over Row

Inverted row

I will do my pull ups at the end of my workouts, making me a little more tired than if I did them at the beginning. Usually, I will try to get in 3 sets of 5 using the overhand position and will sometimes add in the band to assist.