10 Most Effective Pull Up Variations

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And doing the pull up in different styles, grips, and variations, determines which part of your back and biceps you’re gonna work more or less of. But I’m about to show you 10 that I personally found significantly changed my strength, capabilities, and muscle development. These 10 really stood out to me over the years, and this is what I feel took my training to the next level. The first one I’m gonna show you guys is one-arm pull ups. (upbeat music) ♪ Heria music ♪ – Starting off with the hardest exercise on this list, one-arm pull ups.

Definitely one of the most effective pull up variations for developing insane pulling strength and building your back and biceps. What you would normally do with two arms you’re now doing with one, and that one arm is now taking on all the stabilization and control, firing up those deep muscle fibers, and building dense muscle and developing insane strength and control when it comes to pulling and your grip. Additionally, one of the best things about this exercise is that it’s a long-term goal to work towards and you can see yourself progress from the very beginning. Starting with the first basic pull up progression, building up your strength, working up to harder progressions, eventually you’re gonna see that there’s not too many left until you’ve reached your goal. And by that time you would have already developed significant pulling strength, as well as your back and your biceps.

And now moving on to number two we have high pull ups. Let me show you what that looks like. (upbeat music) ♪ Heria music ♪ – All right so high pull ups, a very special exercise, probably the second hardest move. It forces you to give a hundred percent of your effort, strength, and energy, as explosive as possible within every single rep. And by increasing the intensity, we’re fatiguing our muscles faster, but that’s also going to increase our muscle growth and that’s gonna get us very comfortable and used to increasing the quality of your reps and getting so good at pulling.

After mastering this exercise, muscle ups are gonna be a breeze. So we’re gonna continue down the list and stay tuned because I have an exercise for all fitness levels. Now this next exercise is a bit easier. This is called inverted row pull ups.

Let’s get some reps. (upbeat music) ♪ Heria music ♪ – What makes this exercise so significant is the position that you’re doing it. Being in this inverted row position, you’re emphasizing more on your rear delts and a lot more on your back and forcing you to pull more from your waistline which is gonna help you build crazy strength that’s required to do harder exercises like the front lever and front lever pull ups. Now, the next exercise I have for you is gonna be L-sit pull ups. (upbeat music) ♪ Heria music ♪ – L-sit pull ups, one of my favorite pulling exercises that I have been using for years and I’ve never let go. Holding an L-sit while you do a pull up is forcing your back to engage more and keep a straighter, stricter position as you move up and down through your pull up.

Reducing your swing and help from other muscles as you do your pull ups, and building an insanely strong core and muscle-body connection, changing the game for all pulling exercises, and making your pull ups impeccable. All right moving on to the next one, we have archer pull ups. (upbeat music) ♪ Heria music ♪ (blows air) – All right, so there we have archer pulls ups and it’s one of those exercises that are gonna start to get you closer to the one arm pull up, and developing significant one arm strength. Beginning now, to increase the overload on a single limb. Creating more of a demand out of each arm. And it’s a great stepping stone for right after you’ve mastered the standard pull up.

To continue to develop your strength, and progress, and start taking your pull up strength to the next level while progressively adjusting to one arm. It’s gonna make the one arm training transition a whole lot smoother, and you’re gonna make a whole lot more progress. And now moving on to the next exercise, we have commando pull ups. Let me show you what it looks like with both grips.

(upbeat music) ♪ Heria music ♪ (blows air) – All right, so there we have commando pull ups. And circling back to one arm pull ups, what I love about this exercise is that you’re simulating the actually movement and hand position of a one arm pull up, but you’re doing it with two hands, allowing you to train and simulate the one arm pull up motion. And when it comes to the one arm pull up, one of the challenges is to remain in that position by squeezing your hand as hard as you can, along with your entire arm, all the way down to your obliques and to your cores to the tip of your toes.

If you don’t have your entire body locked and contracted, you’re gonna be swinging and swaying left and right, while holding on with one arm. And when you train with commando grip, you’re already training this arm to stabilize your body as you go up and down in this position. And that’s why I really love this move. And you can also put less emphasis on the pulling of your outside arm and really just try to pull, mainly with your pronated hand.

Of course you need to train this with both arms, and eventually, taking off fingers from your helping hand, getting you closer to that one arm pull up. And lastly, this exercise also greatly defines your shoulders and your arms, giving you more full and rounder muscle definition in your arms. Now, moving onto the next exercise, you have weighted pull ups. I’m gonna pick up the Heria weight vest for this one. (upbeat music) ♪ Heria music ♪ (blows air) – All right, so there we have weighted pull ups and this is definitely a game-changer for your whole entire fitness routine.

It’s a different way of increasing the overload, maximizing the basic pulling motion and training our bodies, literally, to get good at the skill of pulling. There are specific exercises that you can use, strictly for muscle development and there are other exercises like the weighted pull up that not only gives you insane muscle development, but significantly increases your strength, skill, and pulling motion. If you guys are also trying to take your training to the next level, you can always pick up a Heria weight vest at chrisheria.com. Or you can also find that at thenx.com/shop, along with other equipment you’re gonna find very helpful during your training. But now, we’re gonna move on to some more exercises that a lot more of you are gonna be able to incorporate into your workouts. (Velcro ripping) This next exercise is gonna be pull up hold, let’s go for it.

(upbeat music) ♪ Heria music ♪ – All right, so there we have the pull up hold. And this position is gonna create more time-honored tension on your muscles, and it’s also gonna develop your endurance. If you find yourself twitching or shaking while you’re doing pull ups, this is definitely an exercise that you need to do to get more solid control and muscle contraction for your pull ups, making it a lot more comfortable to do pull ups. And without all this trembling, you can really focus on your mind-muscle connection. It’s also one of the best ways to end a set of repetitions, and to start increasing your strength when you’ve found that you’ve plateaued.

But when you don’t have enough energy left, instead of just dropping the weight and giving up, you can also hold, and isometric positions will ensure that you’re always increasing your reps, building your strength, and applying more weight every single time, than just plateauing. So now, we’re gonna move on to the next exercise I have for you guys, one arm Australian pull ups. Let’s get it. (upbeat music) ♪ Heria music ♪ – All right, so one arm Australian pull ups.

I would highly suggest start doing this exercise as soon as you can do about five standard pull ups. This is gonna start you working with one arm and increasing your one arm strength at a low-impact level. The best thing about this exercise is that you can calibrate how much weight you want to be applied during this exercise, by working with various angles.

The lower the angle, the more weight is being applied. And the higher the angle, the less weight is being applied and the more you can focus on your muscle contractions and form. And after doing this exercise for a short amount of time, you’re gonna find that you can start working lower and lower, pulling from a deeper angle, and increasing your one arm pull up strength the most efficient way possible.

A lot better than just jumping into one arm pull ups. It’s gonna take you a lot longer to reach the goal. And the person just starting off and taking steps, little steps every day, is gonna reach it a whole lot faster. Now, you saw me do Australian pull ups on the rings, and rings are a great piece of equipment for exercising, as they can be set up on almost anything and adjusted to any height for any exercise. And if you want a pair of rings, of course you can pick some up at thenx.com/shop.

But moving on to the last exercise. It’s probably the main fundamental when it comes to pull ups and I still do them to this day. And that’s gonna be Australian pull ups. That’s the first main, basic progression to start learning how to do pull ups. Just like the previous exercise, it’s a move that can be calibrated for anyone. So, let’s get some Australian pull ups going.

So, watch my shoulders, retract, pull in from the elbow, finish off with your grip. Every single rep should be exactly like this, and when you come down, you come down exactly the same. If you can master this, you’ll master the entire pull up motion. (upbeat music) ♪ Heria music ♪ – All right, and that was the last exercise for the 10 most effective pull up variations that you really need.

So, hopefully some of these can be a goal for you guys, to have something to work towards and to ensure that you’re constantly progressing. Remember, all these different pull up variations can be done with different grips, and different equipment as well, like resistance bands, weight vests, weight belts, or rings, which you can all find at thenx.com/shop or visiting chrisheria.com. And with that said, these are the top 10 exercises that we think are the most effective for pull ups, but let me know what you think in the comment section down below. And if you enjoyed the video, then don’t forget to smash that like button, share this video with a friend that’s trying to take their training to the next level, and subscribe if you haven’t already ’cause we post every single Sunday, 8:00 p.m., USA Eastern time. And if you comment within the first 30 minutes of any upload, you always have a chance to win some free ThenX gear. And for more workouts incorporating these skills, and getting in the best shape of your life, then definitely sign up to thenx.com, become a member, and get full access to all our workout programs, technique guides, and daily workouts that are gonna have you shredded.