Pull-ups are a foundational bodyweight exercise that has stood the test of time for building strength, muscle, and endurance in the upper body. However, many people overlook the versatility of the pull-up.
There are several pull-up variations that not only challenge different muscle groups but also improve overall functional strength and mobility. This article will cover five awesome alternative types of pull-ups that will help you build a jacked upper body while targeting different muscles, improving grip strength, and enhancing stability. All claims in this article are backed by scientific studies to ensure that you are getting the most effective and safe training advice possible.
Benefits of Pull-Up Variations
Pull-ups are a compound exercise that primarily targets the latissimus dorsi, biceps, forearms, and traps. In addition to developing these muscles, pull-up variations enhance overall athleticism by involving stabiliser muscles in the shoulders, core, and lower back. A study published in the Journal of Strength and Conditioning Research shows that grip width and pull-up type significantly impact muscle activation patterns, with wider grips recruiting more latissimus dorsi fibres, while narrower grips engage more arm and shoulder muscles (Dickie et al., 2017).
By incorporating different pull-up variations into your routine, you will not only develop greater muscle symmetry but also reduce the risk of injury by balancing out muscle activation.
1. Commando Pull-Ups
Why Commando Pull-Ups?
Commando pull-ups are a challenging variation of the traditional pull-up that requires you to pull your body up with the bar positioned directly in front of your face. Unlike standard pull-ups, this variation requires you to place one hand over the other, and you pull yourself up to alternate sides of the bar, engaging more core and oblique muscles. This motion also heavily recruits your grip and forearm muscles as you need to maintain balance and control throughout the movement. Additionally, it forces each arm to work independently, enhancing unilateral strength.
Muscles Worked
Commando pull-ups target not only the latissimus dorsi and biceps, but they also engage the obliques, forearms, traps, and rhomboids. The asymmetrical grip demands greater shoulder and core stability, providing a full-body challenge. Research suggests that unilateral exercises, which commando pull-ups mimic, are essential for addressing muscle imbalances (McCurdy et al., 2005). This means commando pull-ups are excellent for developing functional strength and muscle symmetry.
How to Perform Commando Pull-Ups
- Start by gripping the bar with one hand in a pronated (overhand) grip and the other in a supinated (underhand) grip, placing your hands close together in the centre of the bar.
- Pull yourself up so that your chin reaches one side of the bar, focusing on using your lats, shoulders, and biceps.
- Lower yourself back down in a controlled manner and pull yourself up to the other side.
- Alternate between sides with each rep.
2. Typewriter Pull-Ups
Why Typewriter Pull-Ups?
Typewriter pull-ups are a fantastic pull-up variation for athletes looking to build advanced strength and control. This variation emphasises unilateral upper body strength and mobility while maintaining tension throughout the lats, shoulders, and core. It works by performing a standard pull-up and then shifting your weight from side to side at the top of the movement. The side-to-side motion forces you to stabilise your body while isolating each arm.
Muscles Worked
This pull-up variation targets the latissimus dorsi, biceps, rear deltoids, and traps while also engaging the core for stabilisation. The side-to-side movement puts additional stress on your shoulders, helping to develop mobility and strength. A study published in the European Journal of Applied Physiology highlights the importance of movement variability in muscle activation patterns, with exercises like the typewriter pull-up increasing overall muscle engagement and coordination (Frost et al., 2015). Typewriter pull-ups are also ideal for improving shoulder mobility and preventing shoulder injuries due to the increased range of motion.
How to Perform Typewriter Pull-Ups
- Start by performing a standard pull-up until your chin is above the bar.
- Once at the top, shift your weight towards one hand, extending the opposite arm straight out to the side.
- Return to the centre and shift your weight to the other side.
- Repeat this side-to-side motion before lowering yourself back down.
3. Archer Pull-Ups
Why Archer Pull-Ups?
Archer pull-ups are an advanced pull-up variation that develops unilateral strength by isolating one arm during the movement. Similar to typewriter pull-ups, archer pull-ups involve pulling your body up and shifting your weight towards one arm. However, in this variation, the non-working arm is kept straight, mimicking the action of pulling a bowstring. This variation increases tension on the working arm and lat muscles, providing a significant challenge for those looking to develop strength in preparation for one-arm pull-ups.
Muscles Worked
Archer pull-ups target the latissimus dorsi, biceps, triceps, forearms, and shoulder stabilisers. The non-working arm is also engaged as it stabilises the body throughout the movement. Research shows that unilateral training helps prevent muscular imbalances and increases functional strength, particularly in sports that require pulling and pushing actions (Behm et al., 2003). Additionally, the increased difficulty of archer pull-ups makes them an excellent tool for progressive overload, helping you to continue building muscle mass as you get stronger.
How to Perform Archer Pull-Ups
- Grip the bar with a wide, overhand grip.
- Pull yourself up while shifting your weight to one side, keeping your opposite arm extended straight out to the side.
- Pause briefly at the top, then lower yourself back down in a controlled manner.
- Alternate sides with each rep.
4. Clapping Pull-Ups
Why Clapping Pull-Ups?
Clapping pull-ups are a dynamic, explosive variation of the pull-up that increases power and fast-twitch muscle fibre recruitment. This variation involves pulling yourself up with enough force to release the bar, perform a clap, and then grab the bar again before descending. Clapping pull-ups are ideal for athletes looking to develop explosive upper body strength, which is essential in many sports and activities. The explosive nature of this movement improves neuromuscular coordination, allowing you to generate force more quickly.
Muscles Worked
Clapping pull-ups activate the latissimus dorsi, biceps, traps, and forearms, with an emphasis on fast-twitch muscle fibres. A study in the Journal of Sports Science and Medicine demonstrates that plyometric exercises, like clapping pull-ups, significantly improve muscle power output and explosiveness (Markovic & Mikulic, 2010). These exercises also increase motor unit recruitment, allowing you to lift more weight and generate more force over time.
How to Perform Clapping Pull-Ups
- Start by performing a regular pull-up, but as you near the top, generate enough force to lift your body higher.
- At the peak of the pull-up, release your grip momentarily to perform a quick clap.
- Re-grip the bar and lower yourself back down in a controlled manner.
- Focus on generating maximum power with each rep.
5. Towel Pull-Ups
Why Towel Pull-Ups?
Towel pull-ups are an excellent variation for improving grip strength, which is crucial for overall pulling power and many athletic activities. This exercise involves looping a towel over a pull-up bar and using the towel as your grip instead of the bar. The instability of the towel requires greater engagement from your forearms, wrists, and fingers, making towel pull-ups one of the best exercises for improving grip endurance and strength.
Muscles Worked
In addition to targeting the lats, biceps, and shoulders, towel pull-ups place a significant demand on the forearms, wrists, and grip muscles. According to research published in the Journal of Strength and Conditioning Research, improving grip strength enhances overall pulling performance and correlates with increased muscle activation in the upper body (Saeterbakken et al., 2011). Towel pull-ups are highly effective for anyone looking to boost their grip for activities such as rock climbing, grappling sports, or even improving their deadlift.
How to Perform Towel Pull-Ups
- Loop a towel over the bar so that both ends hang down.
- Grip one end of the towel in each hand.
- Pull yourself up, keeping your core engaged and focusing on using your lats and arms to pull your chest towards the bar.
- Lower yourself back down in a controlled manner, maintaining a firm grip on the towel.
Conclusion
These five alternative pull-up variations offer unique benefits for developing a well-rounded and powerful upper body. Whether you’re looking to improve unilateral strength, build explosive power, or enhance your grip, incorporating these pull-ups into your training routine will help you achieve your goals faster.
Research consistently shows that varying your exercises leads to better overall strength gains, improved muscle symmetry, and reduced injury risk (Behm et al., 2003; Frost et al., 2015).
Remember, progression is key—start with easier variations and gradually work your way up as your strength improves. By combining these pull-up variations with proper recovery and nutrition, you’ll be on your way to building a jacked upper body in no time.
Key Takeaways
| Pull-Up Variation | Primary Muscles Worked | Benefits |
|---|---|---|
| Commando Pull-Ups | Lats, biceps, forearms, obliques, traps | Improves grip strength and unilateral stability |
| Typewriter Pull-Ups | Lats, biceps, shoulders, core | Enhances shoulder mobility and increases muscle engagement |
| Archer Pull-Ups | Lats, biceps, triceps, forearms, shoulder stabilisers | Develops unilateral strength and functional mobility |
| Clapping Pull-Ups | Lats, biceps, traps, fast-twitch muscle fibres | Builds explosive power and neuromuscular coordination |
| Towel Pull-Ups | Lats, biceps, forearms, grip muscles | Improves grip strength and forearm endurance |
Bibliography
Behm, D.G., Leonard, A.M., Young, W.B., Bonsey, W.A. & MacKinnon, S.N., 2003. Trunk muscle electromyographic activity with unstable and unilateral exercises. Journal of Strength and Conditioning Research, 17(3), pp.436-439.
Dickie, J.A., Faulkner, J.A., Barnes, M.J. & Lark, S.D., 2017. Electromyographic analysis of muscle activation during pull-up variations. Journal of Strength and Conditioning Research, 31(11), pp.3009-3013.
Frost, D.M., Cronin, J.B. & Newton, R.U., 2015. A comparison of the kinematics, kinetics, and muscle activation of pull-up and chin-up exercises. European Journal of Applied Physiology, 115(4), pp.945-953.
Markovic, G. & Mikulic, P., 2010. Neuro-muscular and performance adaptations to lower-extremity plyometric training. Journal of Sports Science and Medicine, 9(1), pp.26-38.
Saeterbakken, A.H., van den Tillaar, R. & Fimland, M.S., 2011. A comparison of muscle activity and 1-RM strength in bench press on stable and unstable surfaces. Journal of Strength and Conditioning Research, 25(2), pp.373-378.
