Pull ups | Pull ups Variation, Form, Benifits

A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up. As we all know pull-ups are beneficial for all. Pull-ups help to boost your upper body strength. It will help to build your chest, core, back, shoulders, arms, and forearms. Mainly pullups are 2-3 types like wider, normal, or narrow grip pullups. Different types of pullups help to build different-different body parts.

Pull-ups help beginners to improve these body parts:-
1:- Strengthen the Back Muscle
2:- Strengthen the Arms and Shoulders Muscle
3:- Improve overall your body Strength And Fitness Level.
4:- It’s Improve your Grip Strength.

Types of Pull-ups

There are mainly five Different types of Pull-ups.

Exercise:1 The Classic Chin Pull-ups

The classic chin pullups are another name of normal pullups. To do classic chin pullups. Grab the pullup bar width apart with your arms facing inward towards your face. This grip is also known as an underhead grip. While hanging in the position pull your body upward until your chin clears the bar. Avoid shaking, kicking, and swaying your body. These are common mistakes done by any person so, don’t do this while doing The Classic Chin Pullups. Pause at the top, then lower yourself down slowly to the starting position.

The chin-up focuses the effort on your biceps while also recruiting some of your chests. Because the chest’s pectoral muscles are so large, this means this exercise is often the easiest for beginners. You can do this exercise according to your training session but normally 3 set’s of 12-15 reps.

Exercise:2 The Hammer Grip Pull-ups

                     
One of the best and awesome pull-ups is The Hammer Grip pullups. It is very helpful to build your back (V-shape) and improve extremely your wrist & forearm strengths. The hammer Grip pull-ups is Also known as a parallel grip. To perform Hammer Grip pullups while your palms facing each other. for the easy to pull your body across your legs and don’t shake your body. Be straight simply pull your body upward and hold for a second and then lower yourself down slowly to the starting position.
The Hammer Grip Pullups is harder than  Classic Chin pull-ups but it is more effective. You can do this exercise according to your training session but normally 3 set’s of 12-15 reps.

Exercise:3 Narrow Grip Pull-ups

If you want to activate your chest muscles and build your pecs, move your hands closer together. The narrower your grip, the more you use your chest muscles. one of these exercises for build your chest muscles. To perform the Narrow Grip Pullups hold a pull-ups bar less than width according to your shoulders. Across your legs and you will straight also your legs pull your body upward and Pause at the top, then lower yourself down slowly to the starting position.
It will help to build your chest or forearms muscles it also helps to increase your strength. It is the same as The classic Chin pullups but the one and only change in the gaps of hands. In this exercise, your hand’s gaps are narrow than your shoulders. You can do this exercise according to your training session but normally 3 set’s of 12-15 reps.

Exercise:4 Wide Grip Pullups

If you want to work your back more, move your hands further apart. A wider grip moves the focus off of your pecs and burns more of your back muscles. In the wide Grip Pullups are more effective to your back. (If you wanna a V-shape back) so, perform Wide-grip Pull-ups it definitely helps to make your back in perfect V-shape. Wide grip Pull-ups are similar to The hammer Grip Pull-ups but the difference is your palms facing inward towards your face. To perform wide grip Pullups. Hold a straight bar. Your palms facing inward towards your face. Don’t shake your body, be straight and focused. Across your leg, pull your body upward and Pause at the top, then lower yourself down slowly to the starting position

It will help to build your back muscles. It also helps to improve your strength and holding capacity. You can do this exercise according to your training session but normally 3 set’s of 12-15 reps.

Exercise:5 Mixed Grip Pull-ups

The mix grip Pullups are very helpful to improve strength. It is one of the most and extreme level Pullups. Generally, sportspeople and athletes perform these Pullups to increase strength.
If you want to perform Mixed Grip Pull-ups. Hold a bar one hand facing outward and hand facing inward towards your face. Pull your body upward and hold for a second then lower yourself down slowly to the starting position.

This creative mix allows more of your different muscle groups to kick in and allowing you to add even more weight if you’re using a weight belt. If you do this variation, switch your hands every other set to avoid creating a muscle imbalance.
You can do this exercise according to your training session but normally 3 set’s of 12-15 reps.

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