3 Different Variations Of Pull-ups To Get A Wider Back

Pull-ups are that one exercise that looks so straightforward yet provides tremendous payoff.

Even still, pull-ups, including their many variations, are the most underused methods for building detailed and deep muscularity.

The truth is, pull-ups aren’t easy.

And since the lats are a huge muscle group that must be engaged properly from various angles, you must utilize a full range of motion across a variety of exercises.

With pull-ups, dozens of smaller muscles all factor in.

In other words, consistent training can result in rapid strength gains and more total muscle gains over time.

But more importantly, pull-ups are exceptionally versatile.

Even just a change of your hand placement or the angle at which you’re pulling can already alter the focus and degree of difficulty.

In this video, we will be covering three variations of pull-ups that will help you achieve thick lats and a wider back.

These include wide-grip pull-up, kipping pull-up, and chin-up.

As to how to do them and what they do to you, let’s find out together in this video.

1. Wide-Grip Pull-Up
This pull-up variation is used to target your upper back muscles.

Vertical pulling movements like this exercise are integral especially if your goal is to get a wider back.

Instructions:
Start by standing up in front of the bar.

Keep your back straight and grab the bar so your palms are down.

Your hands should be slightly wider than shoulder-width and your arms completely extracted.

Take a deep breath, squeeze, and hold your abs and glutes.

Then keep your head straight and shoulders pressed down.

Pull yourself up by pushing your elbows down when lifting your body until your chin hovers slightly above the bar.

Pause then lower your body down to the initial position.

2. Underhand Pull-Up
More commonly known as chin-ups, underhand pull-ups are a popular exercise used to develop the muscles of the back, particularly the lats.

Its main difference from regular pull-up is that it allows for greater involvement of your biceps.

Instructions:
Through a supinated grip, grab the bar with a shoulder-width grip.

Breathe in and squeeze your glutes and brace your abs.

Depress your shoulder blades and drive your elbows straight towards the ground while activating your lats.

Pull your chin towards the bar until your lats are completely contracted.

Finally, lower your body down to the start position.

3. Neutral-Grip Pull-Up
This pull-up variation is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core.

It’s a more shoulder-friendly movement than straight-bar pull-ups.

Instructions:
Start by grabbing the pull-up bar then hanging freely with your arms extending.

Keep your head up, core tight, and breath outward.

Next, pull your body upwards by flexing your elbows and making sure they aren’t flailing outward.

Level your chin at the height of the bar.

Pause for a second, inhale, then lower yourself back to the start position.

Before doing any of those pull-up exercises, make sure to warm up properly
This entails 5 to 10 minutes of cardio and a bit of dynamic stretching so your heart rate is up and blood is flowing to your muscle.

If these exercises worked for you, let us know in the comment section below.