The Two Pull-Up Variations Every Man Should Be Doing

July 9, 2016


Summer is here, which doesn’t only mean it’s time to hit the beach, but also that you should look good while chilling there. And what better way to do that than by exercising?

As you know, there’s a literal sea of moves and exercises you can do for losing weight and building muscle.

Today, we wanted to talk about the all-time favorite pull-up, or to be more precise, about its two most efficient and rewarding variations.

The Wide Grip Pull-Up

If you think there’s nothing special about the wide grip pull-up, think again. Even though this variation is nearly identical to the original move, widening your grip will actually put at least 3 times as much pressure on your lats and biceps as the regular pull-up.

This variation is quite simple:

  • Grab the pull-up bar, but make your grip twice as wide as when doing regular pull-ups.
  • Extend your arms completely and bend your legs at the knees.
  • Pull yourself up until your chin touches the bar, then return to starting position.
  • Repeat for 10-20 times.

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The L-Sit Pull-Up


Now here is a pull-up variation that’s really punishing. Although it might not look special, the L-sit is actually quite demanding and engages your core, glutes, and quads aside from your upper body muscles.

Here are the steps:

  • Grab the bar with a normal grip and extend your arms and body completely.
  • While hanging, bend your legs in the hips so that they are at a 90 degree angle in front of you.
  • Now start pulling yourself up while keeping your muscles tense and without swinging.
  • Repeat for 5-10 times.