Top 10 Pull Up Exercises And Their Benefits For Women August 4, 2016

Considering that you are a pull ups enthusiast and have slogged it out at the gym, doing mind-boggling amounts of pull ups and that you are constantly seeking a new challenge to sharpen your skills and build more muscle – here are the top ten pull up exercises you could use at the gym for amazing results.

Top Ten Pull Up Exercises:

1. Negative Pull Ups:

Negative Pull Ups

Image: Shutterstock

Method:

Stand on a raised platform and pull yourself up onto the pull up bar and then lower yourself gently and slowly.

Benefits:

If you are a beginner and the classic pull up is close to impossible, this method will allow you to fatigue your muscles totally and build stamina to be able to move on to doing the full pull up.

2. Kipping Pull Ups:

Kipping Pull Ups

Image: Shutterstock

Method:

This is done the same way as the classic pull up; only here you swing your legs to gather momentum to get yourself up to the bar.

Benefits:

Doing the kipping pull up would build stamina and power in all the important back muscles.

3. Close Grip Chin Up Pull Ups:

Close Grip Chin Up Pull Ups

Image: Shutterstock

Method:

Grip the pull up bar with your hands closer together, right in front of your face to perform this pull up method.

Benefits:

This method fully involves your biceps and in the bargain, puts less weight on your back. This makes this pull up technique comparatively easier.

4. Classic Pull Ups:

Classic Pull Ups

Image: Shutterstock

Method:

Hold the bars with an over hand grip, keeping your hands apart just as much as your shoulder-width. Let your body hang with your hands straight and outstretched. Now slowly pull yourself up until your chin is over the bar and then, slowly let yourself down without letting your body sway.

Benefits:

This is the classic pull up method that will work out your upper body better than any exercise routine.

5. Tarzan Pull Ups:

Tarzan Pull Ups

Image: Shutterstock

Method:

Hold on to the middle of the bar with both the hands, very close together. Pull yourself up and as you reach the top, twist your body to go up to the right. Bring yourself down and repeat, this time towards the left.

Benefits:

Greater coordination is required even as you pull yourself up to the right and then to the left. It also creates a strong core to prevent your body from swaying.

6. Alternating Knee Twist Pull Ups:

Alternating Knee Twist Pull Ups

Image: Shutterstock

Method:

When you reach the top, draw your knees into your chest before twisting them towards the left and then towards the right; then slowly lower yourself down to the starting point.

Benefits:

Your entire core is worked out while doing this kind of pull up routine; it puts effective stress on your abs and forces your muscles to hold you up while you twist.

7. Raised Legs Pull Ups:

Raised Legs Pull Ups

Image: Shutterstock

Method:

When you reach the top move your legs out in front of you till they are parallel to the floor and then lower yourself down to the starting position.

Benefits:

This pull up bar exercises will work out your abs and slow down with each repetition, forcing your back muscles to hold you up for longer durations of time.

[ Read: Circuit Workout Exercises ]

8. Weighted Pull Ups:

Method:

Secure a weight to a belt or hold a dumb-bell between your ankles, even as you work this move.

Benefits:

If you have been doing the classic pull up move without much difficulty, the added-on weights will coerce your muscles into growing bigger and stronger.

9. Round the World Pull Ups:

Round the World Pull Ups

Image: Shutterstock

Method:

As you pull yourself up to the bar, lift up and move to the left before moving across to the right. Do a semi-circle before lowering yourself down.

Benefits:

As you require huge strength to make this move work, it builds more muscle and also improves hand and body coordination.

10. Towel Grip Pull Ups:

Method:

Wrap two towels around the pull up bar and pull yourself up by holding on to them.

Benefits:

As holding on to the towel requires grip strength, this workout helps build forearm muscle power as well as puts stress on the entire upper back and biceps.

Happy practicing these exercises with pull up bar!

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  • Kreethika

    Pull ups are one of the best workouts for enhancing overall body strength. Really a good article that gives the top 10 pull ups along with the benefits they offer. The pictures are also so aptly given. Hope to see many more such interesting articles.