Why This Lesson Matters

Once you can hit your first pull-up, you don’t stop there. Variations keep training fresh, challenge new muscles, and prevent plateaus. They also give you different targets depending on your goals — strength, size, or endurance.

Variations to Try

1. Chin-Ups

  • Palms facing you (underhand grip).

  • More biceps-focused, often feels easier than pull-ups.

2. Wide Grip Pull-Ups

  • Hands wider than shoulders.

  • More emphasis on lats, harder range of motion.

3. Neutral Grip Pull-Ups

  • Palms facing each other (often using parallel bars or rings).

  • Easier on shoulders and elbows, great for building strength safely.

4. Weighted Pull-Ups

  • Add a dumbbell between feet or use a dipping belt.

  • Increases raw strength and muscle-building potential.

Mini Reflection

👉 Which variation excites you most — chin-up strength, wide-grip challenge, or weighted power? Pick one to focus on this month.

Pro Tip

Don’t try to master them all at once. Build consistency with one variation for 4–6 weeks before switching focus.

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