Which grip for pull ups

We broke down the two most popular variations—the pullup and chinup—and highlighted their differences in form and muscle activation. Pullups, done with both hands in an overhand or prone grip slightly wider than shoulder-width apart, prove to be the most difficult of the pair.

The wide grip isolates your lats, taking away much of the emphasis from the biceps. The underhand alternative—chinups—receives high praise as both a bicep- and back-builder. By utilizing a supinated grip, the chinup utilizes more of the bicep than its wider-grip counterpart. Since more accessory moves are involved to pull the body over the bar, lifters may find that this variation is easier in comparison. Although it still targets the upper back, lifters may have a hard time isolating and engaging their lats during the motion.

Outside of hand position, both pullups and chinups may prove to be trying for many guys simply due to lack of flexibility. Since many lifters spend their day hunched forward in front of a computer, they tend to exhibit a rolled-forward posture—not the best for getting your chin over the bar.

According to Dean Somerset , C. To alleviate this problem and improve performance on both variations, perform some soft tissue work on the chest prior to starting a workout.

All we ask is you make sure you swap and work evenly. Muscle-ups take pull ups to the most extreme they can be. They're fiendishly difficult, but as far as upper body exercises go, they're probably the best there is. They don't even use weights and they're still a near-impossible feat for most of us. The technique is exactly the same as a pull up, but when you reach the peak of the movement, you have to then push yourself up using your chest and triceps until your arms are fully extended.

Only when you've done all of that have you done a full rep. Nightmare, right? If you take one thing away from this, it's this. Pull-ups are absolutely awesome, no matter what grip, style or set you want to do.

They're one of the best exercises in existence. There's no disputing it. Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately. Exercise guides, useful tips and the very best home gym equipment for you, along with our latest offers. Allow Cookies. Let's look at some of the best Standard Pull up The standard pull up is pretty much what it says on the tin.

Here's the best way to do it Wide Grip Pull up The wide grip pull up makes things harder still. Close Grip Pull up The close-grip pull-up is quite the opposite of the wide grip, not only in name but also in the muscles that are needed to make it happen. Neutral Grip Pull up Neutral pull-ups change the mechanic of the exercise quite dramatically. Chin Up The chin up is probably the most friendly pull up exercise variant, and that's because it's the least similar. Mixed Grip Pull Up If you love the pull up exercise as much as we do, but you're just not sure which way to go about it, this might be the one for you.

Muscle Up Muscle-ups take pull ups to the most extreme they can be. Go careful, mix it up, and make the most of them! PROS Easy and intuitive design Entire hand is covered providing additional protection where some other slip-on hand-grips do not Built-in sweatband on the thumb. PROS The nylon strap is specially designed not to irritate.

Great for pull and push workouts Mid tier pricing. Grebarley Workout Gloves. PROS Easy and intuitive design Entire hand is covered providing additional protection that other slip-on hand-grips do not Built-in sweatband on the thumb. Fit Vikings Gymnastics Grips. PROS Arguably the most stylish grip on our list. Not a closed design, Hands are less likely to sweat during exercise. PROS Glove design provides extra protection for the whole hand. The flexible silicone material is form-fitting Slip-resistant.

JerkFit Leather Hand Grips. PROS Band and the grip are a single piece of material More longer-lasting and durable than those that separate these features Protects a larger area compared to similar products. Element 26 IsoGrip Hand Grips. PROS Fully adjustable for the highest level of comfort. Simple and stylish design. PROS Huge coverage for an open design. Available in a range of colors. Comfortable wrist band fit. What are pull up bar grips for? Is pull up bar grip tape a good alternative?

What are the different types of pull up bar hand grips? Which hand grip is best for pull ups? What is the best pull up form? By Lydia Yang. Lydia Yang Lydia Yang is a Singaporean city girl who decided to ditch her high heels for hiking boots and become a full-time traveller and digital nomad.

You Might Also Like. Top 6 Best Camping Knife November 2, Mammut vs Arcteryx — Brand Comparisons October 28, Previous Post Next Post. No Comments. Leave this field empty. Durable design with quadruple stitching to make it strong and resistant Available in a variety of sizes Comes with a measuring guide online. Neoprene surface gives a large amount of additional grip.

Might not cover enough of the hand for various types of grip exercise at the gym. Easy and intuitive design Entire hand is covered providing additional protection where some other slip-on hand-grips do not Built-in sweatband on the thumb. Difficult to put on in comparison to a more standard glove shape. The nylon strap is specially designed not to irritate.

Made of two very different materials, making it complex to wash if required. Easy and intuitive design Entire hand is covered providing additional protection that other slip-on hand-grips do not Built-in sweatband on the thumb. Closed gloves can get warm and sweaty during heavy workout sessions.