Also known as Australian pull-ups, this exercise is incredibly versatile with all possible grips and angles you can utilize. "Hammer Grip Pull Ups" - 10 Sets of 10's - Eastside Park, Paterson, NJ - It Don't Stop! In this grip, your hands will face each other, and your arms should be shoulder-width apart – or closer depending on the … Telephone support and counselling under:+49 89 6606 3007Mo-Fr, 09:00 - 18:00 Uhr CET. The neutral grip allows for more natural rotational motion at the wrists and shoulders, which is great for your rotator cuffs and elbows if you’ve had issues in the past. Our pull-up bars let you conveniently incorporate these pull-up variations anytime and anywhere, blasting every major muscle group in your upper body from your lats to your traps to your abs. Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), Best Treadmill Under $1000 – Before You Buy Buyer’s Guide, Increase Pull Ups – Guide To Doing Your First Pull Up And Then 20 More. Some grips will offer you more in terms of a development of a specific muscle or strength, and others will allow you to work around any injuries you may have. You may not be able to do as many pull ups as you usually can with this method. "Wide-grip pull-ups coax the upper lats to come out," Arnold Schwarzenegger once said. The Mixed Grip is especially interesting, because completely different muscle groups are trained. Thank you very much, thumbs up! Much less commonly used are the finger pull ups which some people can be seen doing with a single finger on each hand or more. The range of motion may also be reduced slightly. This creative mix allows more of your different muscle groups to kick in, reducing fatigue and allowing you to add even more weight if you’re using a weight belt. If you find the jump from chin-up to pull-up to dramatic, ease into the transition with negative pull-ups. Athletes also love the hammer grip because it emphasizes the biceps, making it perfect for arm day. In this section, find the most commonly used grips as well as some that are less spoken about, but still very effective. One easy way to remember this is that your palms are near your chin, hence the name! It’s ideal if you have weak shoulders or have injured your shoulders in the past. The purpose of towel ups is to strengthen your grip-strength. Remember to keep a full range of motion throughout the entire movement at all times, and let the gains come. Unlike the pull-up, which we’ll discuss further down in this article, the chin-up focuses the effort on your biceps while also recruiting some of your chest. Compared to the chin-up, the pull-up hits your lower trapezius and your lats better, making it less of a chest and arm workout and more of a back workout. Once you’re at the top, stay there but move your body towards your right hand, then lower yourself back to the starting position. This neutral grip puts less strain on the shoulders and reduces the pressure on your wrists. Go check them out now! Thanks for writing that article, very helpful to me! Because your rotating the arms your changing angles which change the working muscles or at least the focus. A hammer grip pull-up is harder than chin-up but easier than a pull-up. This move is for advanced athletes. Don’t place your hands out too wide with this one; you may put unneeded stress on your shoulders. This is an effective exercise to work your grip strength in a way your body isn’t used to. I didn't even know there were so many positions. Whether it’s changing your grip width, your hand positions or your range of motion, switch it up and explore these eight pull-up variations. The mixed grip pull up consists of having one hand in supination and the other in pronation, at the same time. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. This angle will provide a bigger challenge and burn to your forearms. Take your portable pull-up bar with you into the garden , the park or on vacation and train at any time, any place and in... €289.00 * Details. If you do this variation, switch your hands every other set to avoid creating a muscle imbalance. If you want to activate your chest muscles and build your pecs, move your hands closer together. This grip is also known as a pronated grip or overhand grip. Hey guys, I am a big fan of your pull up and dip bar. If you want to work your back more, move your hands further apart. To do a chin-up, grab the pull-up bar a shoulder’s width apart with your palms facing inward towards your face. Simply use a box or step stool to get into the top position of a pull-up. Well it really just changes the working muscles. The narrower your grip, the more you use your chest muscles.