The Grip Positions for Pull-Ups • Ultimate Guide

Grip Positions for Pull ups: Cliff notes

If you want to elevate your movements on your pull up bar, chin ups are great for your biceps, pull up is a great compound movement that especially works your back, Neutral Grip pull-ups work your arms more and are easier on the wrists.

Playing with narrow and wide grips can help you focus more on your arms or back and assisted one arm grips help you transition to one arm pull-ups

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1. The Classic Chin-Up Grip

Let’s talk about chin-ups—one of my all-time favorite calisthenics moves. Sure, my ego sometimes whispers, “Why bother? They’re easier than pull-ups.”

They’re a compound movement, meaning they engage multiple muscle groups at once, and they absolutely torch your biceps. Most exercises? They’re either compound or actually effective for your biceps. Chin-ups does both at the same time.

It’s the way they force your back, shoulders, and core to work together. Plus, they’re accessible. Chin-ups keep me honest, reminding me that strength isn’t just about lifting heavier but moving smarter.

2. The Classic Pull-Up

They’re a classic for a reason—brutal, rewarding, and a true test of discipline. Unlike other exercises that might give you instant gratification, pull-ups demand patience and grit. 

They’re hard by design, but that’s what makes them so effective. Your back gets a killer workout, while your arms and core chip in to keep things moving. 

Want to crank up the intensity? Raise your legs into an L-position. Suddenly, your core is on fire, your arms are screaming, and your back is working overtime. It’s a full-body challenge wrapped into one simple movement

3. The Hammer/Neutral Grip Pull-Up Position

Unlike the classic chin-up or pull-up, this one positions your palms facing each other, working your arms more while giving your wrists and shoulders a break. It’s like the Goldilocks of pull-ups—not too overhand, not too underhand, but just right.

What makes this grip stand out? It’s easier on your ligaments. Plus, it’s a great way to mix things up if you’re tired of the same old pull-up routine. But here’s the catch: not all bars support a neutral grip. If yours doesn’t, no worries—grab some attachments or invest in a bar that does.

Personally, I love this exercise because it feels natural and less taxing on my joints. It’s like giving your shoulders a mini-vacation while still building strength.

4. Narrow Grip / Wide Grip

Pull-ups are like a choose-your-own-adventure for your muscles. Narrow grip? Think diamond push-ups—your arms are doing the heavy lifting. Wide grip? Your back takes center stage. 

Narrow and wide grips are tools to fix imbalances. If your arms or back are deficient, you can bring your arms close or apart to zone in on them. 

If your arms are lagging, go narrow. If your back is playing catch-up, go wide. Because sometimes your limiting factor on your pull-ups is just one under worked muscle. Narrow and wide grips help you fix that. 

5. Mixed Grip

Ever tried eating spaghetti with a fork in one hand and a spoon in the other? It’s a bit chaotic, but it gets the job done. The mixed grip for pull-ups is kind of like that—minus the marinara sauce. 

One hand grabs the bar with an overhand grip (palms facing away), while the other uses an underhand grip (palms facing you). This combo isn’t just for show; it’s a game-changer for balancing muscle engagement. 

This grip is a favorite among advanced lifters or anyone adding weight to their pull-ups. Why? Because it lets you tackle heavier loads while keeping your form in check.

Just remember to switch hands occasionally—unless you want one arm to look like it’s been borrowing Popeye’s spinach.

6. Assisted One Arm Pull Up Grip Position (Towel)

It’s simple, adjustable, and perfect for building the strength and coordination you need. Here’s how it works: drape a towel over a pull-up bar, grab it with one hand, and hold the bar with the other. 

What I love about this move is its versatility. For an easier version, grip the towel closer to the bar; for a tougher challenge, grab it lower. Moreover this exercise will work your core even more, leaving you struggling for your life

Personally, I prefer doing it on gymnastic rings, with one ring set slightly lower. This setup allows for a freer range of motion, making the exercise feel more natural and effective.

This variation scales to your level. It’s not just about building muscle—it’s about mastering control and precision.

7. Assisted One Arm Pull Up (Hand)

The assisted one-arm pull-up using your hand is a game-changer. This variation is tougher than the towel-assisted version, and here’s why: your hands are closer together, forcing your arms to work harder. 

What makes this move so appealing is its adjustability. You control the intensity by how close your hands are. The closer you grip your working hand to your elbow, the more demanding it becomes.

Plus, the narrow grip mimics the arm positioning you’ll need for that elusive one-arm pull-up. If you can handle it, I highly recommend it