The Best Pull-up Bar Exercises
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An advanced variation targeting the upper back and rear delts. Pulling the bar behind the head requires exceptional shoulder mobility and scapular control.
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Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.
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Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.
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A pull-up variation targeting the biceps and lats. The specific "shoulder grip" optimizes the line of pull for better brachialis recruitment.
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A prehab pulling movement targeting the lower traps and lats. It improves the initial phase of the pull-up and enhances shoulder blade control.
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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.
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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.
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A high-intensity core and grip exercise. It targets the lower abdominals and hip flexors while requiring significant shoulder stability.
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An advanced unilateral pull-up variation. It builds extreme back and arm strength while improving shoulder mobility and body control.
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A dynamic pulling variation that combines the intensity of a pull-up with the rhythmic tension of a pulldown to maximize time under tension.
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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.
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An advanced pull-up variation targeting the mid-back and lats. It emphasizes a massive arch to pull the sternum directly to the bar.
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