The Ultimate Guide to All Types of Pull Ups: Variations, Benefits, and Training Tips
Pull-ups are one of the most rewarding — and challenging — upper-body exercises you can master. Whether you’re aiming to build wider lats, stronger biceps, or a rock-solid core, learning the different types of pull ups can transform your strength journey.
The best part? You don’t need a commercial gym. With a sturdy home setup like the Fortira Fit Multi-Functional Workout Station, you can practice every variation right in your living room or garage.
Why Pull Ups Are the Ultimate Upper-Body Test
Pull-ups have stood the test of time because they require true control of your own bodyweight. Every rep challenges your grip, back, arms, and core — all at once.
Key Benefits:
- Builds functional strength across multiple muscle groups
- Improves posture by strengthening the upper back
- Increases grip endurance for all lifts
- Enhances core stability and body awareness
Ready to get started?
Build your own pull-up station at home with the Fortira Fit Multi-Functional Workout Station — designed for stability, comfort, and long-term durability.
Anatomy of a Pull Up — What’s Really Working
Understanding what happens during each phase of the movement helps improve technique and avoid injuries.
- Dead Hang: Activates grip, forearms, and scapular stabilizers
- Pull Phase: Engages lats, biceps, and traps to lift the body
- Lockout: Strengthens upper back and core as you hold at the top
- Lowering (Eccentric): Builds control and muscle definition
Pro Tip: Exhale on the way up, inhale on the way down — steady breathing fuels strength and endurance.
The Main Types of Pull Ups and How to Do Them
Let’s explore the most popular pull-up variations, each with a unique benefit and difficulty level.
1. Standard Pull Up
- Grip: Overhand, shoulder-width apart
- Focus: Balanced upper-body development
- Common Mistake: Using momentum — keep your core tight and avoid swinging.
2. Chin Up (Underhand Grip)
- Grip: Palms facing you
- Focus: Biceps and lower lats
- Why Try It: Easier for beginners and great for arm definition.
3. Wide-Grip Pull Up
- Grip: Wider than shoulder width
- Focus: Outer lats and rear delts
- Tip: Pull your chest toward the bar to fully activate your back.
4. Neutral-Grip Pull Up
- Grip: Palms facing each other
- Focus: Shoulder-friendly option for joint health
- Bonus: Strengthens grip and forearms without strain.
5. Commando Pull Up
- Grip: One hand in front, one behind the bar
- Focus: Core stability and rotation strength
- Variation: Alternate head sides for balance.
6. Archer or Typewriter Pull Up
- Grip: Wide
- Focus: Unilateral (one-side) strength and muscle control
- Progression: Start from partial range and extend as you build power.
7. Weighted Pull Up
- Gear: Weight belt or dumbbell between legs
- Focus: Power and hypertrophy for advanced athletes
- Goal: 4 sets of 6–8 reps for strength gains.
Progressions for Every Level
You don’t have to be a pro to start doing pull-ups. Here’s how to build up safely:
Beginner Level
- Assisted pull-ups with resistance bands
- Negative pull-ups (lower slowly)
- Scapular pull-ups to engage the right muscles
Intermediate Level
- Add pause holds and mixed grips
- Practice isometric lockouts at the top
- Incorporate eccentric (slow lowering) sets
Advanced Level
- Try muscle-ups, L-sit pull-ups, or towel pull-ups
- Mix in weighted sets for overload training
Tip: Always record your sessions — progress is motivating when you can see your numbers rise.
Common Pull Up Mistakes and How to Fix Them
Even experienced lifters fall into bad habits. Here’s how to clean up your form:
|
Mistake |
Fix |
|
Swinging your body |
Engage your core and pull under control |
|
Half reps |
Fully extend arms at the bottom |
|
Elbows flaring out |
Keep elbows tucked slightly in front of your torso |
|
Over-gripping the bar |
Relax your forearms slightly to reduce fatigue |
Pull Up Training Plan for Home or Gym
A structured plan helps you stay consistent. Try this 4-week template:
|
Week |
Focus |
Sets x Reps |
|
1–2 |
Form & Eccentric Control |
3×6–8 assisted pull-ups |
|
3–4 |
Volume & Strength |
4×8–10 varied grip pull-ups |
|
4+ |
Overload |
3×6 weighted or advanced variations |
Rest 60–90 seconds between sets. Train pull-ups 2–3 times per week, alternating grips each session.
Equipment That Makes Pull Ups Easier and Safer
A reliable station is key for safety and variety. The Fortira Fit Multi-Functional Workout Station lets you perform:
- Multiple pull-up grip angles
- Dips, leg raises, and push-up variations
- Resistance band attachments for assisted training
Product Highlight:
Level up your pull-up routine with the Fortira Fit Multi-Functional Workout Station. Engineered for full-body workouts and compact enough for home use.
How to Integrate Pull Ups into Your Full-Body Routine
Pull-ups fit seamlessly into almost any program. Here’s a balanced 3-day split:
Day 1 — Pull (Back & Biceps):
Pull-Ups, Bent-Over Rows, Curls
Day 2 — Push (Chest & Shoulders):
Push-Ups, Dips, Overhead Press
Day 3 — Core & Conditioning:
Hanging Leg Raises, Planks, Mountain Climbers
Pro Tip: Start your workout with pull-ups — your energy levels will be highest for this demanding exercise.
Final Thoughts — Unlocking Your Full Pull Up Potential
Mastering the different types of pull ups isn’t just about building muscle — it’s about control, discipline, and consistency.
Every rep brings you closer to total-body strength.
If you’ve been relying on doorframe bars or skipping upper-body work, now’s the time to upgrade your setup.
Train smarter, not harder — invest in your strength with the Fortira Fit Multi-Functional Workout Station and unlock every pull-up variation from beginner to elite.
Quick FAQ
Q: How many pull-ups should I do per session?
A: Beginners can start with 3 sets of 5–8 assisted pull-ups, focusing on form over quantity.
Q: Which pull-up is best for building width?
A: Wide-grip pull-ups target your outer lats for a broader back.
Q: Can I do pull-ups every day?
A: It’s best to allow 24–48 hours between sessions for recovery and muscle growth.