There's More to Pull Ups Than You Think!

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The full post: www.thebioneer.com/pull-ups/
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!

[@journeysmt4484]

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!

[@lostmemories4894]

Here form 2023. It gets really crazy form here

[@DaSillyCat895]

Here from 2024, even crazier now

[@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

[@trappart9209]

Sounds great, brother!

[@VideoRandomChannel]

🦾

[@DoughnutDragon]

I'm trying but it's really difficult to even get 1. Been trying to work up to it but I'm not sure what I'm doing wrong. I can hold myself at the halfway point on the lowering side and been working on getting clean slow negative reps but i can't make myself go back up even slightly.

[@lawdog369]

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!

[@TheBioneer]

It may be a surprise but handstand push ups!

[@RDS_Armwrestling]

The inverted row is great, and is mentioned in the video too

[@davecom3]

@@TheBioneer is that a Mercedes SL in the driveway??

[@sunderrajan2007]

@@TheBioneer please make another video on bane training like he did how to read more books to become intelligent,how to train your body to become strong and to learn to fight please

[@elettrikman20]

Try to mix big compound movements like pull ups and holding yourself at the top of the bar in supersets. This will eventually be good for both hypertrophy and strength

[@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.

[@randomdude9082]

Ye pull ups are just awesome

[@cavanut1358]

Harambe would still be with us if people did more pull-ups

[@PaulAllen8.30]

@@cavanut1358 straight up FACTS!

[@cbraim]

😀

[@nomadicstrength]

I'm sorry wut

[@davidrichey5319]

Never apologize for taking time off to be a father. Awesome videos always, thank you for your content

[@seanwang5592]

This is what health & fitness should be: no narcissistic show-off, no attention-seeking hypes, just genuine passion paired with legitimate knowledge 👍

[@Bananamontana22]

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

[@Bananamontana22]

@Nobody doing constant pull ups , rows without straps would be the first part. Secondly , all of my non maximal rdl's and dl's are done double overhand, and what worked the best for grip was farmer's walk and heavy shrugs.So my suggestion is to get user to the pain cause it will hurt a fuck tone and get volume from any exercises that you do

[@Bananamontana22]

@Nobody the more your palms are fucked the more baddas You are

[@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 💪

[@pierresosa6988]

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.

[@user-gi6zj8um6t]

Apes have the same ability, no? Genuine question, not trolling. Or is that what you mean with "we're some of" and not "the only animals"?

[@anisheshdas362]

@@user-gi6zj8um6t I guess he meant primates in general

[@notjustforme8857]

@@user-gi6zj8um6t apes are different though, different rotating structures. apes swing more and produce less force. not sure if an ape could throw a fastball, for example

[@AjaychinuShah]

It takes a women to treat one. Certainly our state of affairs here.

[@notjustforme8857]

@@AjaychinuShah lost in translation? that really makes no sense to me :')

[@TheDamianvain17]

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.

[@13janhald]

🤣🤣

[@hectoraguilera2209]

Agree ... shades of eric idle, hilarious😂

[@jamesahere6844]

Haha I was looking for such a comment, the moment he did it straight to like😂😂😂

[@alfonsomunoz4424]

Yeah, that was hilarious.

[@Narasthenics]

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

[@JayLoc0042]

Franco Columbu style.

[@Narasthenics]

@@JayLoc0042 Yessir

[@RebelSun14]

Keep strong! Love your work and share it regularly.

[@andrewjudd9001]

Welcome back! And great video, I thought I had a good amount of variation but definitely still some new options!

[@Dave-lx3vt]

Welcome back! The content you prepared for your break was fantastic. Grant's video was great, too. As always, you gave me great ideas for more variations I can work into my calisthenics program. Btw... How is the community video coming? 🙄 I'm asking for a friend 😉

[@ahavafarmgarden-familyhome883]

Come on every body we need to get this man to 500k, also great work on the video, I've been going back and watching some of your old brain training videos, it's just great seeing how much your channel has progressed.

[@Chamacos_mind]

The evolution of your editing and this channel is amazing great work and awesome info!

[@davidcornillie]

Great video to start off the year! Pullups are functional and great confidence buildiers. Even starting from just a partial bodyweight hang, progress can be fast and as you demonstrate, the equipment can be as simple as a tree branch.

[@lukegerardmurphy1633]

Loving the videos Adam. The pace and setting are brilliant

[@kylereece1979]

Just a shout out to the always brilliant use of Synthwave underscoring the videos. Love the genre, Timecop 1983, FM84, Perturbator, and tons more. Its fantastic training, yoga, chilling music and I love hearing it accompanying the amazing videos.

[@trentynbotello1028]

This is one of my favorite videos so far! Keep it up

[@agusta2650]

CONGRATULATIONS 🎊 thank you for your handwork mate:) ur videos get me super excited to workout

[@wesleyangel777]

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!

[@himalayantongue]

I have no idea why, but GtG hasn't worked for me. Did as instructed (pretty sure) and made zero gains

[@RStuff]

@@himalayantongue the point of greasing the groove is to get used to a specific movement, not to make strength and size gains

[@himalayantongue]

@@RStuff really? I'm pretty sure the stated premise is that it's effective at increasing strength

[@wesleyangel777]

@@himalayantongue I am not here to see but I can only suggest what you probably already know. Check your form. This is best done with a friend or a camera. I use a GoPro, and that's how I found what I felt vs what really was, were 2 totally different things. Switch up variations between slower movements, eccentrics, and etc. Sometimes, it's the repetition that kills the gains, if done in the same way everytime. And lastly, stay consistent. Even if it doesn't happen when it does for others, the usual, or the majority, it might be something that takes you longer. It's certainly frustrating but worth it when it happens, like an achievement unlocked. I hope this helps you and anyone who happens to read it. Have a peaceful evening.

[@himalayantongue]

@@wesleyangel777 Thanks for the reply. I've been doing pullups for a long time and my form is pretty much flawless(not just my own opinion either, lol). But I've also been at a plateau for a long time. I was hoping GtG might change things but it didn't seem to work at all, just kept me at the same level of strength. Consistency isn't a problem, but I'll admit my training has never been particularly structured. Out of the things you mentioned, the variations might be what I'm missing the most. I'll have to try experimenting with different grips and eccentrics and whatnot because I haven't been doing that much. Thanks for the advice!

[@pierinifitness]

Stumbled across this video and gave it full viewing. Excellent content, thank you.

[@7InkredibleTruth7]

I haven't had that much enjoyment in a exercise video in a while. Great job.

[@neotaku1457]

always great to see your channel and the great info you keep out!

[@andreskrasnikovas2400]

The cues of overlaping the fingers with the thumb and challenging the grip with knuckles pointing up are really going to help me. Dind't know of either! Thanks for the amazing content, as usual!

[@christopherkochis9011]

congrats on the baby, i appreciate your videos. especially these about the benefits of body weight useful for a functional life.

[@spivadee8267]

Great vid very informative 👍🏼 have been subscribed for a while now keep up the good work & great content! 💪🏼💪🏼💪🏼

[@ianschiess7168]

Thanks for the great video man. I see the gains kicking in btw, looking big!

[@dumbass4826]

Hey Adam, i just bought the Superfunctional training E Book, its great, i can't wait to start the programs

[@CaptainBrash]

L-sit pullups are killer. Would love to see a Lalanne pressup video, maybe with some regressions. Keep up the good work!💪

[@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!

[@MrGrace123]

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!

[@robsheridanrobert]

Excellent content as always. It's great viewing for overall functionality. 👌

[@michaelgaspar6922]

Just came across your channel so happy I did thats for the great content!

[@Rafasasaki19]

Hey man, great video!! I've been working on getting the pull up for the last year (I'm quite heavy) excited about the Batman 2022, I did the 2021 all year long and I loved it!! Congrats on the family btw.

[@sickvidsfosho]

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! :)

[@mensowinkler3395]

I thank you for your videos, but even more for your smile and your kindness

[@DUPPIXCONQUERER]

You uploaded this at the perfect time for me! Today I'm doing your Pull Day from your Bodyweight Max Stimulus Program

[@wolfydragon4511]

Excellent video.. I do pull-ups and chin-up twice a week. I like using gym rings to get the rotation when pulling up + it's helped me get a bit stronger especially when performing ring dips. Keep the videos coming. 👍

[@stewartsivarajah2352]

This is amazingly educational, thank you so much 👊

[@Red_Rem]

Great Vid. One thing I love doing to target grip/forearms is to hang towels over the bar and do pull ups off those. You could also wrap the bar. As long as you’re widening the grip.

[@saptruck3414]

I was really in need of this video. Ty so much im gonna use it all

[@roddenby]

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

[@peterdooley2821]

Great video as always. Just what I needed too as I'm trying to improve my pull ups. Welcome back from paternity leave and congratulations on the birth of your second. All the best to you and all your family.

[@elisteele574]

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

[@BastianTop]

Happy New Year! Great video, and I will try some of the additional pull-up options I have gotten now! ^^

[@pete-mz9vr]

Great video! Good stuff to know. Thank you!

[@deangelocardwell8716]

Crazy physique. 💪🏾 thank you for a great video

[@noahettlich572]

I must say, your videography skills as well have become very impressive!

[@pjaworek6793]

Awesome video. Been doing both arched and hollow pull ups, wide grip and narrow. This explains a lot. Thanks!

[@TheBdawg40]

Love your stuff!! Keep it up!

[@jacobjegira5361]

digging the new editing effects 💯

[@kwombat5306]

Bioneer, you are amazing dude, you changed my perspective of fitness

[@davidlingo9716]

Changed my habits for the better once more, thank you!

[@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.

[@djsuter4410]

Great content, as usual.

[@christianmadore7574]

A fine video on my favorite/most challenging workout. I'm a low-body fat guy in his late 30s looking to boost my strength, and increasing my max reps on pullups has been surprisingly hard! I'll study these variations for an improved understanding of the mechanics. And congrats on your new child - mine have been the greatest blessing in my life bar none!

[@TerryTruthseeker]

If you can do 8 reps. Do 4 every 30 minutes, best quality possible. Your strength will shoot up! Half the reps you’re able to do.

[@Joe-Hunter]

This video was executed extremely well!

[@justyouraveragenico2387]

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!

[@bw6078]

Congrats. I started last year at 3 with a goal of increasing my pullups but didn't do as well as you. I can do 7-8 now. Also had to work through a bicep injury for a month. All the best.

[@evandro2584]

i would say you are already at the level to train for one arm pull up, i started when i reached 20 pull ups and it only took 2-3 months for me to be able to do my first one arm pull up and the only ones Equipment I used was a pull-up bar, my training consisted of just holding the bar with one hand and the other on my wrist, then I would do the concentric part of the repetition and in the eccentric part I would release my hand from my wrist, I would do 4-5 sets Of 3 to 5 repetitions and finished the training with 2-3 sets of chin-ups/pull ups, 2× a week, if you can do a forearm and biceps strengthening it will help a lot and the last accessory that I I would say it might help is a row, preferably one-sided rowing would be more specific

[@justyouraveragenico2387]

@@evandro2584 I've just started experimenting with one arm pull-ups by grasping a ring with one hand and grasping my wrist with the other and doing pull-ups that way. I'll have to watch some videos on how to progress to a one armed pull up. So far my goal has been to learn to do a muscle up but my bar dips are still really weak.

[@moritzhoffmeister4824]

How did you increase your pull ups?

[@justyouraveragenico2387]

@@moritzhoffmeister4824 I did a lot of inverted rows, nearly every day and kept trying to do pull-ups at least three times per week. I focused a lot of training on that particular set of exercises but more importantly I sopped drinking alcohol and started eating more vegetables and proteins and less empty carbs. I lost almost 30 lbs which means that I was pulling up less weight with every rep.

[@akhil1753]

This reminds me of a video by Fortress. Awesome topics as always B man💪

[@carmaela2689]

Great breakdown!

[@BreakNAllRecordsBARtv]

The Bioneer is a wild man. He climb them stairs backwards I used to love to do that. It builds your forearms and back. Cheers!Mate.

[@JasiuJan1998]

Man your editing skills have developed so much throughout the years!!

[@phil463]

great job. great message. great video

[@boowhomp]

Best fitness channel out here your the only one who talks about benefits of half reps and the pump from it

[@shadeofmirkwood]

Awesome as always

[@oversipelio983]

This guy changed my thinking about training. Always amazing

[@acg4964]

Great content as always

[@ascensionistclimbing8498]

I creased when you flipped the bird when you took your shirt off 😆 great information as always. Never stop moving 🦾

[@m.sakai_yt]

Great video as always Adam! Also great thanks to Hampton from Hybrid Calisthenics, Jaxblade, FitnessFAQ, You Bioneer, and Undersun fitness for achieving my fitness goals with long term mental strength.

[@charliesomoza5918]

You are great Man! Thanks very much!!

[@eurob12]

Pull ups have always been my favorite exercise, great tips here

[@childoffire1565]

Your training always looks really cool and creative

[@karamlevi]

You look and present exceptionally well-

[@extrasmack]

For the algorithm! Glad you're back at it. 👍

[@dimitar2367]

amazing video bioneer !! please make a video about them Dips :))

[@marianobecchi7850]

i love so much this guy content its crazy

[@quadgod77]

I love your channel!

[@Will-bx7uq]

Great video!

[@CodyCleggMusic]

If I could only do one exercise for the rest of my life, it'd probably be arched back pullups. Welcome back and cant wait for the next vids!

[@LukeMahan-xr4xx]

Great editing

[@zaydencarman4709]

Yes so excited thank you

[@connor4702]

I've been doing 100 a day of them 5 days a week, alongside other calisthenics movements ever since I got tired of the gym closing for lockdowns a year ago. My body has completely changed shape and have never felt better

[@syedzaheerhussainshahkazmi1241]

In how many sets do u do 100reps?

[@connor4702]

@@syedzaheerhussainshahkazmi1241 I keep it easy so, 5 reps 20 sets. I switch between pull ups and dips. Every minute on the minute I'm doing 5 pull ups and 10 dips for 20 sets. I treat lower body the same way and add a lot of gtg functional calisthenics throughout the day to keep the blood flowing

[@rahul-qm9fi]

@@syedzaheerhussainshahkazmi1241 I would recommend 10 sets of 10 throughout the day.

[@animesloversunited9069]

@@rahul-qm9fi that's very german

[@nomercy8989]

I don't think I could do 100 in week lol I can do 6 per set max

[@Silverhands]

Your music got me rocking out.

[@FitLabb]

Big fan of pull-ups as an exercise everyone should aspire to do as part of their regular training. Loved the detailed variants included here as some more advanced ways to target different areas, improve mobility, etc…💪 This was possibly the most interesting video I’ve seen on pull-ups to date! Well done & happy new year!

[@uvler]

Agree, my weighted pull ups(5 reps max) are for example more important to me than bench press.

[@FitLabb]

@@uvler I agree, as your ability to do pull-ups is a direct reflection of your strength to weight ratio of much of your upper body, even including your core. Hands down one of the best exercises & a great indicator of physical fitness for most people. 💪

[@abigwhale1043]

Merch looking lit, duuude!! 🔥

[@jimskiuk305]

Had a simpsons reference chuckle at 3:38 when you climbed the wall despite there being a walk around it, it reminded me of the chief wiggum shout on mare not finding the door! Great video as always btw, pull ups and their variants have been an obsession o mine for a long time

[@florkiler6242]

1:20 there it is, taking shirt of meme is what I look forward the most in your videos. I like very much every part of the video of course as well

[@MrtheChief1]

I regularly do a lot of this already, good to know 👊🏼

[@wonderluscious]

Yes! I’m training pull ups with bands to assist because I’m still quite new to it.

[@harshagouda3744]

I love your exercise method

[@Wilk-Wilk]

This topic is awesome (I love pull-ips).

[@jordengerbrandt]

A good stretch at the bottom of the pullup with a nice full range of motion is apperently very stimulative for hypertrophy as well

[@BlijfEric]

Man, I'm such a fan of you! I love how you include all methods of training (whether it's FRoM or not) and see positive effects in all of them. Your naturally-based, as I'd like to call it, philosophy on fitness and movement is something I truly appreciate. There is no wrong in movement, as long as you do it thoughtfully (meaning you don't overdo exercises that are painful, but gradually expose yourself to said movement). Seeing you do different workouts in nature is so inspiring! Keep it going brother, much respect and appreciation! 🙌🏻

[@ANKIT258456]

Doing pullups a lot results in overuse injury. I'm talking about myself. It was my favorite exercise.

[@notjustforme8857]

yeah, don't do them for sets four times a day. threw me on the bench for months. I'm back to one set every two days now

[@ANKIT258456]

@@notjustforme8857 What injury you had? Mine is elbow tendonitis.

[@notjustforme8857]

@@ANKIT258456 heavy pain in my forearms, couldn't even grip a bar. also some pain in the shoulders. and it flares up again whenever i do a bit too much, though not as bad. i now have constant pain when straightening my left arm completely and making a fist. that seems to stay :(

[@ANKIT258456]

@@notjustforme8857 Use straps, maybe it'll will work for you.

[@germanrud9904]

Sounds like you fellas hung in the bottom position too much instead of hoding yourself slightly above. Very easy and common way to mess up your rotator cuffs and elbow tendons doing pullups

[@florkiler6242]

Pool ups are so fun and cool and with how versatile they appear to be when you talk about them I'm glad they are so popular

[@gladiatorscoops4907]

I hope the lack of sleep isnt hitting your training too hard mate! As someone who has an 18 month year old and limited gym time I find my pullup bar in my garage essential to keeping me strong and fit. I can do an absolute killer workout in 20 mins with a bunch of pullup variations.

[@eugeemz6591]

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!

[@memlord2094]

A little while ago I picked up Functional Training and Beyond it was a very great read!