What do underhand pull ups work

My current personal record with this grip is my body weight plus an additional 65lbs for a solid reps UPDATE: currently at 80lbs for reps. However, this is nothing more than a personal preference.

Will you? I have no idea. Maybe do pull ups for lower reps one day, and then chin ups for higher reps another day like I recommend in The Muscle Building Workout Routine. Maybe do chin ups for 8 weeks, then pull ups for the next 8 weeks.

If your gym has neutral grip handles available, maybe give that a shot for the 8 weeks after that and then start the cycle over again with chin ups. Of course, if you find that a certain grip feels more or less ideal for you, you should make the obvious smart decision of using that grip more or less often. Whatever it ends up being, some type of vertical pulling movement be it pull ups, chin ups, or lat pull-downs should typically be a big part of your overall workout routine, just like it is in the proven workouts I recommend in my Superior Muscle Growth program.

Don't waste another minute of your time searching for what to do. I've already done the research for you and created step-by-step plans that work.

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What Muscles Are Worked? Awesome to hear it. Use some type of assistance like bands to take some of your weight off, or try negatives, or a little of both. And then just gradually build and build until you can get one done.

And from there, go for 2. Actually I can easily tell you how to do a one arm pullup or chin up, because I can do it and I hope you can learn too. Basically what i did is that i did a normal chin up. Then i released the thumb on my left hand non-dominant and do a chin up with 4 fingers.

Then 3. Then 2. Then 1. It takes a lot of practice, but i eventually pulled it off. Im in the marine corps so i know uite a bit about pull ups myself; pull ups are without a doubt my favorite exercise because after ou get pst the mental difficulty of them nd just start doing them, they are extremely beneficial.

What i personaly have found to work so you dont favor pull ups over chin ups is this: Ill do pyramid style chin ups where you start at 1 and add 1 chin up every set until you get as high as you can, i usually get to Then, subtract 1 every time until you get down to 1 again. THEN you go back up, only in a pull up form and do the same you did for pull ups.

The next day, you start with pull ups and then do chin ups. Since i developed this for myself several months go, i have drasticaly increased the number of pull ups i can do, and upper body strength.

Just thought i would share it with you. And on a personal note, i wouldnt advise anybody to waste time on the lat pull down machine. Good article though!

Excellent article, bro. One extremely comfortable and versatile grip variation at some pullup stations is the 45 degree grip handles rotataed 45 degrees back from pullup pronated grip. It allows slightly different muscle load assignment by changing the elbow projection. If you have this grip available, try it out.

It looks a bit funny, but you will like it. One arm pullups? This is one way to get there. Normal grip on the right, grip the towel on the left a couple of inches below the bar. As you become stronger over time, you will be able to grip the towel lower and lower, allocating most of the load to the arm that is gripping the bar, until you can do completely without the arm on the towel grip.

By all means, lower the grip only a bit at a time, over time, and STOP if you feel any pain. You will be alternating sides for the towel grip, of course. Good luck, this is not easy. Awesome article man but i kind of need to know something, my main workout right now is im using the irongym bar and doing 15 pushups 30 dips and 15 pullups and repeating that 3 times and then i take whey protein i can definitely see im making progress and ive been doing this for quite awhile working up on reps i can do 25 pullups in a row if a start out on that but i dont know if theres some main muscles im neglecting only doing 3 workout exercises btw i mainly only care about upper body.

This should answer most of your questions. How hight should I go on chin ups? Should I touch the chest on the bar? If I go to hight I fell pain on my elbows. Would the close grip chin up be consider both a vertical pulling and an elbow flexion movement pattern or just vertical pulling pattern? Both pull-ups and chins will hit your biceps plenty, but they are back exercises and should be primarily used as back exercises in my opinion.

They are still providing that biceps stimulus just the same, only without creating the problems that would arise from trying to using a back exercise as a bicep exercise. Although chin ups recruit the biceps more than pull ups, according to this article, I actually feel chin ups or closed-grip lat pulldowns more in my lats, while wide grips seem to put more load on my biceps.

I need to do more research on the proper grip width. Thanks for the info! I lost 40 lbs about 4 years ago and have kept it off.

I have pretty decent strength, its just those pull ups chin ups…lol are a doosy! Do you have any suggestions on how I can get to the level of pulling my body weight? Over time, as those muscles get stronger and stronger, your goal is to gradually start using less and less assistance. Been doing it for couple months. Thanks for all the insight. Personally I find chin ups to be preferable, because I have very long arms.

I used to be able to only do 5 chin ups pretty sad, I know but now I can do 20 after just 3 months of daily pull ups! What about Muscle Ups? But I just cant get up there. Any tips on going about this?

FYI, I can do pull ups of my own weight to about reps. But I just cant link the two together. The hardest part is to push the upper body up over the bar.. In that case, I have no idea. My best guess would be to find some way to have assistance at that mid point to help you get through it.

Then, gradually reduce that assistance until you can do it yourself. What an awesome and inspiring article man! I just got home from the gym, and I actually had an attempt at doing some chin ups. I have been working my biceps in preparation for the chin ups on the bicep curling machine, and I also use the assisted chin up machine to help me complete the chin ups. My question would be: if I keep doing those two things I mentioned; the biceps machine, and the assisted chin up.

Will that help me develop extra strength to be able to do chin ups without the assisted chin up? I saw some guys at the gym doing a non-assisted version of a chin up and they smashed it. I wanted to ask them, but was too nervous to ask them.

I had been doing 1 set of 5 close to faulire then 1 back-off set of 8 reps. Anywhere from low reps to high reps is all useful in some way. But, generally speaking, lowish reps especially on a consistent basis are probably not a great idea for your elbows which tend to get cranky from that sort of thing. Would the neutral grip hit my biceps as well as chin-ups do? This seems to be the most friendly grip to me of all 3, but i wanted to know if it really gives you the benefits of the big 2. Chin-ups put the biceps in a stronger line of pull than any other grip, so they tend to be the version with the most biceps recruitment.

Neutral grip tends to be the least. But, it will all hit your biceps just fine anyway. Also, I tried closed grip chin-ups and I immediately started getting a pain in my elbows!

It's the question that has long caused controversy in the fitness realm — which is superior, pull-ups or chin-ups? According to some enthusiastic Reddit users — chin-ups are "better" than pull-ups after a debate kicked off when a Reddit user asked about the difference between the two upper-body strength exercises.

People were quick to point out the muscles the two variations train, but some argued there's no real benefit to pull-ups as chin-ups work the same muscles, if not more. To clarify, chin-ups are a supinated or underhand grip, while pull-ups are a pronated or overhand grip.

Another agreed, adding: "Chin-ups also allow a greater range of motion when done properly because they allow the elbows to travel farther behind the back causing a greater contraction. Chin-ups and pull-ups are both powerful strength moves that use your entire body weight. The main differences come down to slight variations in position and preference. Ultimately, both are great ways to work your entire upper body and engage your core. World globe An icon of the world globe, indicating different international options.

Get the Insider App. Click here to learn more. A leading-edge research firm focused on digital transformation. Women's Health. Primary Care. Mental Health. More Button Icon Circle with three vertical dots. It indicates a way to see more nav menu items inside the site menu by triggering the side menu to open and close. Marissa Cruz Lemar. The main difference between chin-ups and pull-ups is how you grip the bar. For chin-ups, you grip the bar with your palms facing you, but with pull-ups, you grip the bar with your palms facing away from you.