The Best Pull-up Bar Exercises

Top Exercises

Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

An advanced variation targeting the upper back and rear delts. Pulling the bar behind the head requires exceptional shoulder mobility and scapular control.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Shoulder Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

A pull-up variation targeting the biceps and lats. The specific "shoulder grip" optimizes the line of pull for better brachialis recruitment.

Scapular Pull-Up

Intermediate / Pull-up Bar / Back / pull

A prehab pulling movement targeting the lower traps and lats. It improves the initial phase of the pull-up and enhances shoulder blade control.

Close Grip Chin-Up

Intermediate / Pull-up Bar / Back / isolation

Emphasizes the biceps and inner lats. The narrow grip allows for a greater range of motion and a more intense peak contraction in the arms.

Archer Pull-Up

Advanced / Pull-up Bar / Back / pull

An advanced unilateral pull-up variation. It builds extreme back and arm strength while improving shoulder mobility and body control.

Reverse Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Also known as a Chin-Up, it increases bicep activation while building lat width. The underhand grip allows for a deeper contraction and greater range of motion.

Rocky Pull-Up Pulldown

Advanced / Pull-up Bar / Back / pull

A dynamic pulling variation that combines the intensity of a pull-up with the rhythmic tension of a pulldown to maximize time under tension.

Hammer Grip Pull-Up on Dip Cage

Intermediate / Pull-up Bar / Back / pull

Targets the lats and brachialis. The neutral grip on a dip cage or parallel bars is often more shoulder-friendly and builds mid-back thickness.

Gironda Sternum Chin

Advanced / Pull-up Bar / Back / isolation

An advanced pull-up variation targeting the mid-back and lats. It emphasizes a massive arch to pull the sternum directly to the bar.

Bench Pull-Ups

Intermediate / Pull-up Bar / Back / pull

A modified pull-up for beginners or high-volume training. Using a bench for foot support reduces the load while maintaining the vertical pulling pattern.