8 Killer Pull-Up Variations with 8 Unique Benefits!!
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1. Partial Front Lever Pull-Up
-Primary Benefit: Best for increasing scapular mobility & preventing shoulder pain with pull-ups. Also isolates the retracting back muscles (removes upper-arm strength limitations!)
2. Isotonic Crunch Pull-Up
-Primary Benefit: Best for working your core (particularly lower abs), and also the best way to keep yourself from cheating on pull-ups by swinging your legs!
3. Over / Under Twisting Pull-Up
-Primary Benefit: Best variation to overcome grip strength limitations! Also the only variation that will get full extension AND full contraction of the lats (on the overhand side)
4. Staggered Half-Neutral Pull-Up
-Primary Benefit: Best variation to build the teres major & minor (Widens Your Back)
5. Around the Clock Pull-Ups
-Primary Benefit: Helps break through plateaus by working the pull-up muscles in different angles
6. Modified Archer Pull-Up
-Primary Benefit: Isolateral loading of pull-up muscles (Best way to train to eventually be able to do one-arm pull-ups!)
7. Hanging Bat Pull-Ups
-Primary Benefit: Best variation for building the middle back muscles!
8. HeadBanger Pull-Up
-Primary Benefit: Best for building arm strength and endurance, and the only variation that will work the serratus anterior! (and the other protracting muscles)
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