Pull-Up Variations and Progressions

Pull-up variations change three things: how much of your bodyweight you lift (assistance), how your hands hold the bar (grip), and how much one arm or the trunk must work (leverage). Start with the easiest variation you can do for 5-8 controlled reps, and move one step at a time.

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How the pull-up pattern works

A vertical pull brings the elbows down toward the ribs while the body rises to the bar. The lats are the main mover, helped by the biceps, brachialis and the muscles that pull the shoulder blades down. Grip changes the share of the work: an underhand chin-up uses more biceps, an overhand pull-up more lower trapezius.

Pull-Up variations from easiest to hardest

  1. 1

    Assisted Pull-up

    Beginner

    Machine assistance you can reduce in small steps.

  2. 2

    Band-Assisted Pull-up

    Beginner

    Free-hanging, with the most help at the bottom.

  3. 3

    Negative Pull-up

    Beginner

    Slow lowering builds strength for the first full rep.

  4. 4

    Chin-Up

    Intermediate

    Underhand grip; usually the first strict rep people get.

  5. 5

    Pull-up

    Intermediate

    The strict overhand standard.

  6. 6

    Wide-Grip Pull-up

    Intermediate

    Wider grip, shorter range, more upper-back demand.

  7. 7

    L-Sit Pull-up

    Advanced

    Hold the legs at 90 degrees while pulling.

  8. 8

    Archer Pull-up

    Advanced

    Shift the load toward one arm.

  9. 9

    Butterfly Pull-up

    Advanced skill

    A cyclical speed technique, only after strict strength.

How to program pull-up variations

Train vertical pulling 2-3 times per week. Beginners can pair assisted reps with negatives in the same session; intermediate lifters can alternate a heavier day (3-6 reps) with a volume day (8-12 reps).

Move one step at a time. If form breaks down at a new variation, go back one step and build more reps or hold time before trying again.

What the research says

  • Lat activity is high in both pull-ups and chin-ups; chin-ups use more biceps and pectoralis major, pull-ups more lower trapezius. [1]
  • Eccentric training is effective for building strength, which supports negatives as an early step. [2]
  • Kipping changes the movement and its muscle activation, so dynamic styles are separate skills rather than harder strict pull-ups. [3]

Frequently asked questions

What is the easiest pull-up variation?

Machine-assisted pull-ups are the easiest to scale because you can set the assistance precisely. Band-assisted pull-ups and negatives are good free-hanging options.

What is the hardest pull-up variation?

Among common variations, the one-arm pull-up is the hardest. Archer and L-sit pull-ups are demanding steps on the way.

In what order should I learn pull-up variations?

Assisted pull-ups and negatives, then chin-ups and strict pull-ups, then grip and leverage variations such as wide-grip, L-sit and archer pull-ups.

References

  1. Youdas JW, Amundson CL, Cicero KS, et al. Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or Perfect-Pullup rotational exercise. J Strength Cond Res. 2010;24(12):3404-3414. doi:10.1519/JSC.0b013e3181f1598c
  2. Roig M, O'Brien K, Kirk G, et al. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. Br J Sports Med. 2009;43(8):556-568. doi:10.1136/bjsm.2008.051417
  3. Dinunzio C, Porter N, Van Scoy J, et al. Alterations in kinematics and muscle activation patterns with the addition of a kipping action during a pull-up activity. Sports Biomech. 2019;18(6):622-635. doi:10.1080/14763141.2018.1452971

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