Pull-up progression

  • The assisted pull-up is a beginner pull-up exercise, where approximately 60 percent of the body weight has to be lifted.

  • The resistance band pull-up is the next step in the pull-up progression to reduce the assistance. Progress from heavy resistance to light resistance bands until an unassisted pull-up can be performed.

  • The chin-up is an excellent exercise to develop upper body strength. The underhand grip enhances the involvement of the biceps brachii. The chin-up is suitable for all fitness levels.

  • The parallel grip enhances the involvement of the forearm flexors. The parallel-grip pull-up is, together with the chin-up, the easiest variant of the pull-up.

  • The overhand grip enhances the involvement of the rear deltoid muscles. The wider the grip the more involved the rear deltoids will be.

  • The alternate-grip pull-up is an intermediate level exercise to develop upper body pulling strength. This is a good exercise to put some variety into the workout.

  • The modified-grip pull-up is a very challenging pull-up variation. It is an excellent exercise to develop upper body and grip strength.