Pull Up Variations:
Modified Pull Ups

Use these pull up variations if you are not yet strong enough to do standard pull ups. Before you know it, you'll need no assistance at all!

Too Weak for Pull Ups? No one said it would be easy. Don't worry though. These modified pull ups or variations offer "work-arounds" that let you enjoy the benefits of benefits of pull ups, while you work your way to the standard technique.

• Chin Ups. Are you able to do no more than a few reps with proper form? Try chin ups. This popular variation is easier to do. The main difference is that your palms face towards you. It can accelerate your progress on pull ups, and it is highly effective on its own.
• Kipping Pull Ups. This entails generating momentum by swinging your hips, legs, and arms to bring you through the motion. This variation is best if you are already capable of doing a couple reps of the regular exercise.
• Band-Assisted Pull Ups. One fairly common approach to building up your initial strength is to utilize resistance bands, which assist in lifting your body. This enables you to reduce your force necessary to complete the full range of motion, while maintaining the use of stabilizing muscles. Also, you can ease your way into the unassisted version by using less and less elastic resistance.
• "Jump-Ups" With Negatives. The idea is to jump up and give your body just enough momentum so that you can complete the positive rep; then concentrate on performing the negative rep, by slowly lowering yourself down. If the jumping part is too difficult for you, then get a chair or bench to stand on to reach the bar so you can perform just the negatives.
• Lat Pulldowns. These work best in conjunction with one of the above methods. By themselves, pulldowns only mimic a fraction of the necessary movement, since you remain seated and don't utilize the stabilizing muscles. And so, it will help, but progress will be much slower if not done in addition to the previous options. This same advice can stand true for assisted pull up machines.

Depending on the pull up variation(s) you choose to perform, you may or may not find useful advice in this pull ups exercise article.

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