There's More to Pull Ups Than You Think!

You might think the pull up is a fairly simple exercise; just a bodyweight move for building lat strength and a bit of biceps.

In fact, though, pull ups can do a whole lot more than that! Not only are pull ups actually one of the most important tools for building biceps strength in a functional way, they also target the rear delts, traps, and rhomboids. Performed correctly, they can even work the core and legs!

There is no single right way to do a pull up. Slightly changing your hand position or the shape of your spine can completely transform the move and provide different benefits.

Here we'll see how pull ups can fix your posture, improve your climbing skills, and even reduce shoulder pain!

[journeysmt]

Just wanna let you know, I just saw a video from 2017, and the vast difference in editing, production, confidence etc between then and now, is very inspiring! And congratulations on the birth of your child!

[lawdog]

There is a lack of instruction about how to get a thick back with bodyweight exercises. The arched back pull up is an awesome addition to add to your routine! Thank for the reminder. If anybody has any more suggestions for back thickness let me know!

[WinstonWilliamsofficial]

I’ll never forget when I started doing pull ups in the gym at 18. My biceps, forearms, grip strength, and lats EXPLODED. Not only that, but everyday feats of strength got way easier and not to mention i could handshake harder and yank people towards me when dapping them up, lol.

If you’re not doing pull ups you need to do them immediately and do yourself a favor

[JaxBlade]

MY FAV Functional Exercise!! Great for back and great for when you accidentally fall into the animal pit at the zoo cause you were supposed to be watching your stupid friend's kid
who keeps wandering off & ends up in trouble and then you have to jump down and grab em before the tigers show up so you go to the wall and have to be strong enough to pull yourself and the unorthodox weighed kid up to stay outta harm's way ahhhh good ol Pullups a classic.

[Kboges]

Spot on, Bioneer! Excellent video! Arched back pull ups are an overlooked variation and offer a whole new dimension to calisthenics back training. For those who think they have outgrown BW reps, try these and they will change your mind 💪

[Bananamontana]

One arm dead hangs really helped me for grip strenght for my deadlift, they are a game changer. I improoved my grip strenght și much that it's not the limiting factor anymore when doing any pulling movement, and yes i know this isn't totally related to the topic

[davidrichey]

Never apologize for taking time off to be a father.

Awesome videos always, thank you for your content

[Narasthenics]

For those who say bodyweight pull-ups are too easy, they should try doing wide grip chest to bar, very humbling.

[wesleyangel]

Pullups is something I've always struggled with. When I found out about Pavel Tsatsouline's Greasing the Groove (GtG), I began using that. Now hat I've seen this video, and have learned a few more than what ive gleaned from YT over time, I had the epiphany that I could do variations for GtG. I'm not sure why I never thought of this before. Again, thank you for all of the in-depth focus videos on specific movements, including this one.

Also, the editing and sound on this was awesome! I was delightfully surprised with the changes in style. Plus, I really enjoyed seeing your humor/humour. The middle finger at your shirt almost made me choke on my breakfast. I had to pause the video to laugh, control myself, go back a bit, and resume the video. This made my day! Thank you!

[Stigååå]

I love pull ups, there is just a feeling I get when I do a set of them that really gets me pumped for the day! :)

[eugeemz]

Holy moly macacorni, i look to get my arms stronger since i think it might be the reason i can't do a pull up, so im doing natural grip couldn't feel a thing in my biceps but i did my chest for some reason searched on reddit and the result reminded me of something from this video 🤔(mostly my subconsciousness)
"When performing the tactical pull up you will be slightly *PROTRACTING* the shoulder blades" 🤦‍♂️
Amlost coudldn't do it and i instantly felt the movement in the biceps and arms, thank you bionner!

[pierresosa]

This movement has become my top priority after learning we are some of the only animals on the planet whom have the shoulder articulation to do this. It's kind of our animal superpower, which allowed us as a species to learn how to throw.

[MrGrace]

9:43 thanks for letting us know that you are back,
I was thinking this might have been one of those prerecorded ones....

I hope your baby and mama bear are doing fine.
Best of luck
Welcome back!

[elisteele]

Bro you flipping your shirt off is the best thing I've seen all week. Thank you for doing what you do.

[benchatburn]

Love how you were able to include some parkour training in this. The tactical pull-up can be such a useful part of building a smooth climb-up!

[roddenby]

I loved the 80’s sythwave in the intro montage, this gave the pull-up the respect it deserved.

[CaptainBrash]

L-sit pullups are killer.

Would love to see a Lalanne pressup video, maybe with some regressions.
Keep up the good work!💪

[TheDamianvain]

The middle finger at the tossed shirt was hilarious! I accidentally spat out my milk with sudden laughter! You got me on that one!
I thought you were going to go Super Saiyan at any moment in this video too! Which, I'm sure, you'll be there soon enough! Amazing video! Love this stuff, and definitely worth the time.

Take all the time you need. Family 1st, man! I hope you all stay healthy and happy.

[OleSmokey]

Good shit as always statred out in a rehab hospital 3 years ago with a destroyed body with massive trauma. I am back movement and blood flow healed me. Your videos are awesome. I shattered my hip shattered pelvis broke right shoulder broke 10 ribs severe hypothermia and bruised lungs. Crawled threw the woods got in my truck and found my phone and called 911. Trained hard my whole life wouldn't be here if I didn't. Listen to this man his advice could save your life. This is why we do it prepare yourself for the worst and it won't be that bad. God bless you and your family.

[justyouraveragenico]

Excellent video Pal! I started doing pull ups last year and could only do one. I can now do sets of 15, 12, 10, 8 and 6. I am now ready to add some more variations and this video gives me tons of ideas! Thanks!