Pull-ups are one of the most effective exercises for building upper body strength and size — but not all pull-ups are created equal. Whether you're chasing wider lats, thicker arms, or just better bodyweight control, each variation hits slightly different muscles and offers unique benefits. Here’s your guide to mastering the pull-up in all its forms.
TL;DR
- Use strict form for lat development and hypertrophy.
- Chin-ups emphasize the biceps more than other pull-up variations.
- Neutral grip pull-ups are joint-friendly and hit both back and arms.
- Wide grip targets upper lats and teres major but can limit range of motion.
- Use assistance bands or machines to control form if needed.
Strict Pull-Ups
Strict pull-ups are the gold standard for hypertrophy. They maximize lat engagement while minimizing momentum and unnecessary swinging. Dr. Mike emphasizes full range of motion — from a dead hang at the bottom to chin clearly above the bar — and a tempo that keeps the movement controlled. Aim for 3–4 sets of 5–12 reps, depending on your strength level.
Chin-Ups
With a supinated (underhand) grip, chin-ups bring the biceps into the movement more than pronated pull-ups. They’re great for lifters with biceps or arm growth goals, or those who feel limited by weaker lats. As with all variations, controlled reps and full range of motion are key to muscle stimulus.
Neutral Grip Pull-Ups
This variation — with palms facing each other — offers a joint-friendly alternative for those with shoulder or elbow issues. It still effectively targets the lats and biceps, often allowing for a stronger contraction and more reps. Neutral grip is a great choice for heavier lifters or those returning from injury.
Wide Grip Pull-Ups
Going wider than shoulder-width emphasizes the upper back, especially the teres major and upper lats. However, this comes at the cost of range of motion and total load. Dr. Mike recommends using this as a secondary variation — not your main lat-builder — and maintaining perfect form to avoid injury.
Assisted Pull-Ups
If you can’t perform strict pull-ups for sufficient reps, don’t default to flailing or partial reps. Use an assistance machine or resistance band to scale the movement. This lets you train the full range with proper form and progress over time — a far better strategy for long-term gains.
Final Thoughts
No matter which variation you choose, the key to muscle growth is effort, control, and consistency. Don’t chase flashy kipping reps or half-ROM sets. Instead, select the grip and style that fits your physique goals, use full range of motion, and push close to failure with solid technique.
