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Pullup vs Chinup Grip Width (CHEAT SHEET)

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Rating: 4.0; Vote: 1

Pullups and chinups are two of the best exercises you can do to build upper body strength. In this video, I show you how the differences between these two exercises goes far deeper than just the names however. Your grip width on pullups and chinups can make a huge difference towards which muscles you are targeting when doing each exercise. Let-s start with the grip positions. There are three major grip widths that you can assume when you grab onto the bar. The first is the narrow grip where your hands are practically touching each other in the middle of the bar. The second is the most common, shoulder width, where your hands are pretty much in line with your shoulders. Finally, there is the wide grip in which your hands are placed far outside your shoulders. These grip width differences can be seen on either the chinup or the pullup exercise. They have profound differences between them in terms of the muscles that get targeted with each. Ironically, if you trace the path of which muscles are getting favored with each you will see that it completes a loop up your forearm, into your upper arm, around your back and returns along the same route. The underhand close grip width (or close grip chinup as it is called) is great for hitting the biceps and back of course but will also preferentially involve the flexors of your forearms. This is because these muscles are at a mechanical advantage at this width, which allows you to shift some of the focus towards them. This could come in handy if your biceps are fatigued and need a little extra help from somewhere else. Next, spread your hands out to shoulder width and you-ve got the king of the biceps and back combo exercises. Here, unlike on pullups, the biceps get worked harder since you have the added component of supination of the forearm that you don-t get with the traditional pullup. Spread the arms out even further and now you are going to induce the rotator cuff into the exercise. This is a great variation for this very reason since this muscle group gets very much overlooked in traditional training plans. Turn your hands over and you are now doing a pullup. The wide version of the pullup will work the lats the most and help you to build that impressive v-taper look that many desire. Narrow up the grip to shoulder width apart and you are now going to start asking the brachialis in your upper arm to contribute. This could be a problem if you have any pain or irritation in this often aggravated arm muscle. Finally, bring your hands in very close together and the work travels even further down the arms into the brachioradialis of your forearm. You can see that varying the grip width, not just the underhand or overhand placement, can have a profound impact on the results you see from these exercises. If you are looking for a program that spells out the benefits of each and plans them into your workouts at the right time, be sure to head to and get the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Gil
Thanks so very much budd, I really appreciate the way you hit the circuit concept. It is perfect for a guy like me, I finally got a bar for my door, and have been doing curls with one 30 pound dumbbell. Just in the morning to get the day right, not having to do much. and from 7 curls x 2, every day I feel new muscle in this old body, I love your system, I have a slow plan, as slow as I like circuit, to do constantly at my pace. I wish cheer & encouragement to your excellent sports association, where people can see a nice fit, friendly face, encouraging, , In a nice Simple pattern that provides a simple small wall to clime at paces and in a beautiful continuum; a simple concept and a very simple routine that builds on itself. Just Thanks, like in life, a little at a time and you start to sing.
On a side note, The pull up/ push up is so very daunting ( ya know, in reality), I am always thinking of ways to see do-able wounder-full challenges for those with alternate dis-abilities, so let's spread the simple 360 circuit method to all with upper body power, and those that find it healthy to focus there
Gil
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Jehad
Jeff, I just wanted to compliment you and let you know how much all your videos have benefited me since I been working out less than 4 months ago at 40 years old. Major benefits and results, lots of compliments I-ve also been geting from family and coworkers. I didn-t tell anyone I been working out but now I really can-t hide or deny it any more lol. Thanks again for your videos, time and effort. Mostly the knowledge that you share. Oh and just for an idea of my gains I am 5-10, was 187 lbs and now about 185 with more muscles.
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Afrew
I got to a point where I could do 6 or 7 pull-ups per set pretty easily, but kept wondering why my upper back still wasn't developing very much. All this time it's because I kept my hands at shoulder width instead of going wider.
Now I did 3 pull-ups at wide grip just a minute ago and FINALLY felt the tension in my lats that I've been missing.
I'm definitely subscribing after this. I love pull-ups as a calisthenic even more now that I know how to isolate, thanks mate.
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Siddhesh
Hello Mr. Jeff Sir. I have one small questions. can you please tell me on what mucle does neutral grip pull up work primarily. It's been 5 months I started going gym. I can't do pull ups, I am doing the eccentric way u showed to get hang of it. I can do only one or two chin ups without spotting. But neutral grip feels easier to me than both of them. Please answer me. Thank you.
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athleanx
hey jeff I noticed that when you did your pull ups and chin ups you did not go all the way down to a dead hang. I've heard many different things about dead hangs in pull ups and chin ups. I guess judging by what you did I should not go into a dead hang. I sometimes get elbow pain from doing a lot of pull ups. Would not going into a dead hang help that?
thanks
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Panda395
so for hitting the biceps in a chin up its best the shoulder width (overhand grip) or hands next to eacother (overhand grip)? i trained shoulder width chin ups and now wide grip pull ups grew my back a lot, now i wanna shift my focus on biceps a lil bit more so which one of those 2 would you recommend? tnx!
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Revan's
Hello community, this question comes up late but I need some guidance of an experienced pull up bro(pull ups are my weakness.
Based on this knowledge in the video, should I do like 6 sets split into all the variations, or should I focus on one variation and do another one later on?
Thank you.
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Aur-lien
that first 2 minutes when you show the the progressive variation of hand position in coloration to muscle contraction, that is so fascinating. you could do a whole playlist on that, it is beautiful, clear, easy to remember, and true. i highly recommend any one to watch it
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1234kingconan
Your back musculature and definition is insane man. Walking around at that level body fat as a natural, is truly amazing. You could probably walk into a bodybuilding show off the street and win a natty show. At least place top 3, easily. Great video thanks: )
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odinga
Pull ups are just great! There are already 6 ) different variations + neutral grip/hammer grip + negatives + weighted.
amazing what you can get just out of one excercise: complete back, neck, shoulder, upper and fore arms workout and traps.
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