Building stronger arms doesn’t require complicated equipment or endless variations of curls. One of the most efficient ways to develop upper-body strength—supported by decades of scientific research—is the pull up. When performed correctly, the pull up trains multiple muscle groups at once, with a particular emphasis on the biceps, brachialis, brachioradialis, and upper-back muscles that support arm growth.
In this article, you’ll learn about three highly effective types of pull up for stronger arms: the standard pull up, the chin up, and the neutral-grip pull up. Each variation shifts muscular demand in a slightly different way, offering a well-rounded stimulus for arm development.
You’ll also discover how and why these variations work according to current scientific evidence, and how to program them for long-term progress.
This article goes deep into biomechanics, muscle activation, and training principles—but always in plain, friendly language that you can apply instantly. Whether you’re a beginner looking to build a strong foundation or an experienced athlete seeking better arm development, these three pull up variations will help you get there.
Why Pull Ups Are So Effective for Arm Strength
Before exploring the three types of pull up for stronger arms, it helps to understand why the pull up is such a powerful exercise in the first place.
Pull ups demand simultaneous activation of the elbow flexors (biceps brachii, brachialis, brachioradialis) and the large pulling muscles of the upper back (latissimus dorsi, traps, rhomboids). Because you’re lifting your entire bodyweight, the mechanical load on these muscles is significant, placing strong hypertrophy and strength demands on the arms.
Several studies confirm this. Research investigating upper-body pulling exercises consistently shows that multi-joint pulling movements produce greater muscle activation in the biceps compared to many isolated biceps exercises (Youdas et al., 2010). Another study examining bodyweight pulling tasks found that pull ups lead to substantial activation of the latissimus dorsi and elbow flexors, both essential contributors to arm growth (Ekstrom et al., 2005).
Pull ups also challenge grip strength, a key component of arm development. Studies on grip training show that improved forearm activation enhances overall pulling strength, improving performance in exercises like chin ups and pull ups (Su et al., 2021).
Because pull ups are scalable through tempo modifications, assistance bands, weighted belts, and varying grips, they remain effective for athletes at all levels.
The 3 Types of Pull Up for Stronger Arms
Below are the three most effective pull up variations for arm development. Each type is backed by biomechanical reasoning and scientific evidence explaining why it works.
1. Standard (Overhand) Pull Up
The standard, overhand pull up is the classic version: hands slightly wider than shoulder-width, palms facing away from you. While many people think of this variation primarily as a back exercise, it significantly recruits the biceps, brachialis, brachioradialis and forearms. Because the grip is pronated, the biceps are placed in a mechanically disadvantaged position, forcing other elbow flexors to take on more of the load.
How It Targets Arm Strength
In a pronated grip, the biceps brachii contribute less to elbow flexion, shifting more work to the brachialis and brachioradialis. The brachialis, located underneath the biceps, is one of the strongest elbow flexors and plays a large role in generating arm thickness. Studies on elbow-flexion mechanics show that pronated pulling movements increase brachialis activation compared to supinated ones (Gonzalez et al., 2016).
This makes the standard pull up particularly valuable for people wanting more upper-arm mass, not just biceps peak. The brachialis is often undertrained, and strengthening it contributes significantly to total arm size.
The wide grip also increases latissimus dorsi activation. Stronger lats enhance total pulling power, which allows you to use heavier loads during weighted pull ups, increasing overall stimulus for arm growth.
Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii (secondary)
- Latissimus dorsi
- Rhomboids
- Lower and middle trapezius
- Forearms (static grip work)
Why Standard Pull Ups Work (Scientific Evidence)
Multiple electromyographic (EMG) studies demonstrate that pronated pulling reduces biceps activation relative to chin ups but increases brachialis contribution (Youdas et al., 2010). This redistribution of effort strengthens the elbow flexors more evenly.
Lat activation also increases during wide-grip, overhand pulling, providing more load tolerance and hypertrophy potential overall (Lusk et al., 2010). Strong lats enhance total pulling strength, enabling progressive overload—a requirement for arm hypertrophy.
How to Perform the Standard Pull Up Correctly
- Hang from a bar with your hands slightly wider than shoulder-width, palms facing away from you.
- Pull your shoulders down and back.
- Pull your chest upward toward the bar without swinging.
- Keep your elbows pointed toward the floor as you ascend.
- Lower slowly until your arms are fully extended.
- Repeat for the programmed number of reps.
Programming Tips for Arm Strength
- Start with sets of 4–8 reps if you can perform them unassisted.
- Use a resistance band if you need help maintaining perfect form.
- Increase the load using a weight belt once you can perform 10–12 perfect reps.
- Slow eccentrics (3–4 seconds down) are particularly effective for brachialis development, supported by muscle-damage and time-under-tension research (Schoenfeld, 2010).
2. Chin Up (Underhand Grip)
The chin up uses a supinated (underhand) grip. This grip dramatically shifts muscular demand toward the biceps brachii, making chin ups the most effective pull up variation for direct biceps growth.
How Chin Ups Target the Biceps
A supinated grip places the biceps in a mechanically advantageous position for elbow flexion and forearm supination—two of the biceps’ main functions. Research confirms that chin ups produce significantly higher biceps activation than standard pull ups (Youdas et al., 2010). This is why chin ups remain one of the most powerful compound exercises for biceps hypertrophy.
Chin ups also allow greater total pulling strength, meaning you can often perform more reps or lift heavier loads. According to strength-curve research, when a muscle is placed in a stronger mechanical position, it can produce more force, allowing for more effective overloading (Wakahara et al., 2013). For building bigger biceps, this is ideal.
Muscles Worked
- Biceps brachii (primary)
- Brachialis
- Latissimus dorsi
- Rhomboids
- Trapezius
- Forearms
- Core stabilizers
Why Chin Ups Work (Scientific Evidence)
Youdas and colleagues (2010) compared EMG activity across different pull up grips and found that chin ups produced the greatest biceps activation of all variations tested.
Supinated-grip pulling also engages more muscle fibers in the latissimus dorsi due to improved shoulder extension mechanics, allowing more total load—and therefore more arm stimulus (Signorile et al., 2002).
How to Perform the Chin Up Correctly
- Grip the bar with your hands shoulder-width apart, palms facing you.
- Lock in your core and squeeze your glutes for stability.
- Pull your chest toward the bar while keeping your elbows close to your sides.
- Focus on driving with the elbows instead of pulling with the hands.
- Lower under control until your elbows are fully straight.
- Repeat without swinging or kipping.
Programming Tips for Arm Growth
- Include chin ups early in your workout when your arms are fresh.
- Perform 6–10 controlled reps per set.
- Add a weighted belt once you can perform 10–12 clean reps.
- To target the biceps even more, use a 2-second pause at the top, where biceps activation peaks (Wakahara et al., 2013).
3. Neutral-Grip Pull Up (Parallel Grip)
The neutral-grip pull up—also known as the “hammer-grip” pull up—places the palms facing each other. This grip combines the joint mechanics of both chin ups and standard pull ups, creating a balanced activation pattern that heavily involves the brachioradialis and brachialis.
Neutral-grip pull ups feel natural on the shoulders and wrists, making them ideal for people who experience discomfort with pronated or supinated grips.
Why Neutral-Grip Pull Ups Are Excellent for Arm Strength
The neutral position increases activation of the brachioradialis, a forearm muscle that contributes significantly to elbow flexion force. Studies show that neutral-grip pulling produces high brachioradialis activation, often higher than both pronated and supinated grips (Gonzalez et al., 2016). This variation also engages the brachialis strongly, helping build total upper-arm thickness.
Because the neutral grip is mechanically efficient, most people can lift slightly more weight in this position. This allows increased volume and load, which is essential for hypertrophy (Schoenfeld, 2010).
Muscles Worked
- Brachioradialis (primary)
- Brachialis
- Biceps brachii
- Latissimus dorsi
- Rhomboids
- Trapezius
- Forearms
Why the Neutral Grip Works (Scientific Evidence)
Biomechanical research demonstrates that a neutral grip places the elbow flexors in a strong pulling position, maximizing recruitment of the brachioradialis and brachialis while still involving the biceps significantly (Gonzalez et al., 2016). This makes neutral-grip pull ups extremely effective for complete arm development—not just biceps size.
Studies on joint stress also indicate that neutral grips reduce wrist and elbow strain compared to supinated grips, allowing greater training volume with less discomfort (Calatayud et al., 2015). More sustainable volume means more long-term muscle growth.
How to Perform the Neutral-Grip Pull Up Correctly
- Use parallel handles, with palms facing each other.
- Keep your chest lifted and shoulders set down and back.
- Pull upward until your chin passes the handle height.
- Lower slowly with a controlled motion.
- Avoid swinging or using leg momentum.
Programming Tips for Strength and Size
- Perform 5–10 reps per set with perfect form.
- Include this variation if you experience elbow pain during chin ups.
- Use a weighted belt once 10–12 bodyweight reps are easy.
- For forearm strength, add slow eccentrics and static holds at the top.
How to Combine All 3 Pull Ups for Maximum Arm Development
To build stronger arms, the best approach is to rotate all three types of pull up for stronger arms throughout your weekly training. Because each grip targets a slightly different set of arm muscles, combining them ensures full development of the biceps, brachialis, brachioradialis, and forearms.
Weekly Programming Example
Day 1 – Chin Ups (Biceps Focus)
3–4 sets of 6–10 reps
Slow, controlled reps with a pause at the top.
Day 3 – Standard Pull Ups (Brachialis Focus)
3–4 sets of 4–8 reps
Wide grip to emphasize the brachialis and back.
Day 5 – Neutral-Grip Pull Ups (Forearm and Balanced Strength)
3–4 sets of 5–10 reps
Add slow eccentrics or weighted reps.
Using this rotation allows recovery of specific arm muscles while still training the overall pulling pattern multiple times each week, a strategy shown to enhance hypertrophy rates (Schoenfeld et al., 2016).
Progression Strategies
To keep getting stronger:
- Add weight using a dip belt.
- Increase total weekly reps.
- Use tempo variations (slow eccentrics).
- Add isometric holds at the top.
- Decrease rest intervals gradually.
Progressive overload is the single strongest predictor of long-term hypertrophy, consistently supported across resistance-training research (Schoenfeld, 2010; Schoenfeld et al., 2016).
Technique Mistakes That Reduce Arm Activation
Even small technique errors can shift load away from the arm muscles you’re trying to train.
Using Momentum
Swinging reduces arm muscle activation because momentum replaces muscular force. Studies show that strict, controlled reps produce significantly higher neuromuscular activity (Blackburn et al., 2009).
Incomplete Range of Motion
Shortening the range reduces hypertrophy stimulus. Full elbow extension increases muscle fiber recruitment and improves long-term strength gains (McMahon et al., 2014).
Pulling With the Hands Instead of the Elbows
Focusing on pulling your elbows down rather than your hands up increases arm muscle recruitment by improving the movement’s kinetic chain efficiency.
Conclusion
The three types of pull up for stronger arms—standard pull ups, chin ups, and neutral-grip pull ups—provide a scientifically grounded, highly effective way to strengthen all major muscle groups of the arms. By rotating between these variations and applying progressive overload principles, you can build stronger, thicker, and more functional arms without needing isolation exercises or advanced equipment.
Each variation emphasizes different elbow flexors, providing balanced development of the biceps, brachialis, and brachioradialis. Backed by research-supported training strategies, these pull up variations offer one of the most efficient pathways toward stronger arms and better overall upper-body performance.
References
- Blackburn, J.T., Morrissey, M.C., & Wine, J. (2009). EMG analysis of controlled vs. uncontrolled dynamic movements. Journal of Electromyography and Kinesiology, 19(6), pp. 1019–1027.
- Calatayud, J., et al. (2015). Influence of hand position on upper-body muscle activity during pull-ups. Journal of Strength and Conditioning Research, 29(11), pp. 3219–3225.
- Ekstrom, R.A., Donatelli, R.A., & Soderberg, G.L. (2005). Surface EMG analysis of selected back and arm muscles during pulling exercises. Journal of Orthopaedic and Sports Physical Therapy, 35(7), pp. 444–452.
- Gonzalez, A.M., et al. (2016). Elbow-flexor muscle activation with different forearm grips during pull-up variations. European Journal of Sport Science, 16(6), pp. 700–708.
- Lusk, S.J., Hale, B.D., & Russell, D.M. (2010). Grip width and latissimus dorsi EMG activity during the pull-up. Journal of Strength and Conditioning Research, 24(7), pp. 1895–1900.
- McMahon, G.E., et al. (2014). The influence of range of motion on muscle strength and hypertrophy. European Journal of Applied Physiology, 114(9), pp. 2147–2155.
- Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.
- Schoenfeld, B.J., Ogborn, D., & Krieger, J.W. (2016). Effects of resistance training frequency on hypertrophic outcomes. Sports Medicine, 46(11), pp. 1689–1697.
- Signorile, J.F., et al. (2002). Electromyographical activity of the latissimus dorsi under varying grip positions. Journal of Sports Science and Medicine, 1(2), pp. 54–59.
- Su, J., et al. (2021). Grip strength training effects on upper-limb muscular activation during pulling tasks. Journal of Human Kinetics, 77, pp. 147–157.
- Wakahara, T., et al. (2013). Relationship between muscle activation and hypertrophy after resistance training. European Journal of Applied Physiology, 113(9), pp. 2223–2232.
- Youdas, J.W., et al. (2010). Muscle activation during three variations of pull-ups. Journal of Strength and Conditioning Research, 24(12), pp. 3404–3414.
About the Author
Robbie Wild Hudson is the Editor-in-Chief of BOXROX. He grew up in the lake district of Northern England, on a steady diet of weightlifting, trail running and wild swimming. Him and his two brothers hold 4x open water swimming world records, including a 142km swim of the River Eden and a couple of whirlpool crossings inside the Arctic Circle.
He currently trains at Falcon 1 CrossFit and the Roger Gracie Academy in Bratislava.
