Uploaded November 2024 | Updated September 2026, 45 minutes ago
Regardless of your favorite grip, I want to make two very important points:
1. The โmuscle biasโ of every grip is pretty much overrated, in my opinion. Yes, chin-ups will emphasize the biceps more than pull-ups. Yes, a neutral grip will work your brachialis more than any other variation. Wide pull-ups target the lower lat fibers. You get the point. However, those small changes are not worth obsessing over. All variations will work your back, biceps, and forearms to a very similar degree. Plus, the concept of โmuscle biasingโ is probably only applicable to very advanced lifters. For 99% of you, focus on the next point.
2. Grip variability goes beyond โtargeting different areas of your back,โ and itโs more relevant in terms of injury prevention, personal preference, and intensity management, in my opinion. (1) Rotating your grip periodically can be a great way to mitigate or reduce common overuse injuries, such as golferโs elbow. (2) Personal preference can range from equipment availability to how your shoulders feel with a particular grip. (3) Lastly, chin-ups are easier than pull-ups, and wide pull-ups are harder than regular pull-ups. Varying your grip can be a potent intensity modulator.
I donโt believe in โthe best pull-up grip.โ If your shoulders hurt on wide pull-ups, use a neutral grip. If your forearm tendons are screaming on chin-ups, maybe switch to rings. If you really enjoy pull-ups, you donโt need to do chin-ups at all. Forget about which one is better, and just get your reps in with intent and consistency.
This is a long topic, so I might do a full YouTube video on it! Any questions, feel free to ask below!
With love,
Gabo
๐๏ธ Bars / Squat Rack by: @mikolofitness
Regardless of your favorite grip, I want to make two very important points:
1. The โmuscle biasโ of every grip is pretty much overrated, in my opinion. Yes, chin-ups will emphasize the biceps more than pull-ups. Yes, a neutral grip will work your brachialis more than any other variation. Wide pull-ups target the lower lat fibers. You get the point. However, those small changes are not worth obsessing over. All variations will work your back, biceps, and forearms to a very similar degree. Plus, the concept of โmuscle biasingโ is probably only applicable to very advanced lifters. For 99% of you, focus on the next point.
2. Grip variability goes beyond โtargeting different areas of your back,โ and itโs more relevant in terms of injury prevention, personal preference, and intensity management, in my opinion. (1) Rotating your grip periodically can be a great way to mitigate or reduce common overuse injuries, such as golferโs elbow. (2) Personal preference can range from equipment availability to how your shoulders feel with a particular grip. (3) Lastly, chin-ups are easier than pull-ups, and wide pull-ups are harder than regular pull-ups. Varying your grip can be a potent intensity modulator.
I donโt believe in โthe best pull-up grip.โ If your shoulders hurt on wide pull-ups, use a neutral grip. If your forearm tendons are screaming on chin-ups, maybe switch to rings. If you really enjoy pull-ups, you donโt need to do chin-ups at all. Forget about which one is better, and just get your reps in with intent and consistency.
This is a long topic, so I might do a full YouTube video on it! Any questions, feel free to ask below!
With love,
Gabo
๐๏ธ Bars / Squat Rack by: @mikolofitness
