Pull-ups are simply one of the finest bodyweight exercises that can be done for your upper body. Pull-ups workout your core, back, arms, and shoulders exercising almost every muscle in the upper body. Pull-ups can be performed almost everywhere that you can find a bar to hang from. We all know about the standard pull-up. This exercise in itself requires excellent strength and if you are unable to do at least 15 common pull-ups consecutively then I advise you don’t attempt any of these sophisticated pull-up versions until you can.
1) L-Sit Pull-Up – No other bodyweight exercise can turn your core into a ripped washboard like the L-sit pull-up. Performing a set of these demands the power of a gymnast. The main focus of this movement is your form. While hanging from the bar in a starting pull-up position, extend your feet up so that your legs are directly out and parallel to the floor. Proceed to do as many pull-ups as you are able to while keeping your legs in place and preserving the “L” position.
2) Weighted Pull-Ups – This is the exercise that will give you great strength gains as well as the back of a greek god. The easiest way to add weight to your pull-ups is purchase a weighted vest, but if you want a cheaper way to perform the weighted pull-up you have a few options. If you have dumbbells, you can stand a dumbbell on its end directly underneath your feet when hanging from the pull-up bar. Hug your feet around the bar of the weight, just under the weight on the top side and begin performing weighted pull-ups. Another way to do weighted pull-ups cheaply is to put some weight in a backpack. When doing this, I recommend wearing the backpack on your chest for more shoulder work and on your back to emphasize the lats.
3) Wide Grip Side Pull-ups – Start off with your grip as wide as possible but still comfortable enough to perform a pull-up. For this movement, select one of your gripping hands, either your left of your right, and pull your chin directly over that hand. Lower yourself back to the starting position and keep going, switching which hand you pull to on each repetition. This exercise will put a higher load on one pulling arm triggering your power to skyrocket. This pull-up variation is also an exceptional way to build up adequate strength to do a one armed pull-up.
4) Single Armed Pull-up – Performing a single armed pull-up is very difficult and takes superhero. If you can successfully do several one armed pull-ups, then great job…change your name to something cool and go buy yourself a fancy cape.This exercise is prettystraightforward to perform. Basically grab the bar with one hand and pull. If you need to cheat a little bit then you may grab the wrist of your pulling hand with your non pulling hand.
5) The Clapper – Alright, this one is showing off but incredibly cool if you want to win over some friends. Start out in a standard pull-up position and explode upwards. Let go of the bar for moment and clap your hands in mid air before catching the bar and returning to the beginning position. These are a little unsafe if your body control is not all that great. Don’t come crashing down with your chin over the bar. This usually results with you eating through a straw. Good luck!
Pete Jennings is a certified fitness trainer who trains his clients using bodyweight workouts and writes for bodyweight exercises review blog.