30 Pull Up Variations from Beginner to Advanced

By Corey Beasley — with 30 variations demonstrated by Greg Mihovich

Pulling is the most under-trained pattern in combat sports. Everyone benches. Everyone squats. Almost nobody trains their pull the way a fighter or grappler actually needs it — with grip that survives a scramble, shoulder health that survives a decade, and pulling strength that shows up when your arms are already fried in the third round.

That's what this list is for. Thirty pull-up variations, from a first hollow-body hang to one-arm chin-ups on a rotating trapeze bar. Not thirty ways to look impressive on Instagram — thirty ways to build hands, back, and shoulders that hold up under a grown man trying to rip your arm off.

Master the basics first. Then progress slowly. Some of these will break you if you skip the foundation.

How to use this list

Don't try to run all 30. This is a menu, not a workout.

• Weeks 1–4 (Foundation): Variations 1–5. Own the hang. Own the top hold. Own the negative. Own the chin up.
• Weeks 5–12 (Strength & Grip): Add variations 6–18. This is where the pulling strength and grip durability actually get built.
• Advanced (post-12 weeks): Variations 19–30. These are for athletes with a real training base. Not for beginners chasing a highlight reel.

Two to three pulling sessions a week is plenty. Quality over quantity. Every rep should look like the last rep — if your form falls apart, the set is over.

The 30 variations

Foundation (own these first)

1. Chin Up Top Hold — hold at the top, chin over the bar, 5–20 sec. Teaches the finish position most people never own.
2. Chin Up Negatives — 3–5 sec lowering. The fastest way to earn your first full rep.
3. Timed Pull Up Hang — dead hang from the bar. Grip endurance baseline. Aim for 60 sec before you chase reps.
4. Chin Ups — underhand, biceps engaged. Easier than pull ups. Start here.
5. Pull Up Top Hold — overhand version of #1. Slightly harder on the shoulder.

Strength & grip (weeks 5–12)

6. Static Commando Pull Up — hold at the top with head to one side of the bar. Builds unilateral upper-back strength.
7. In & Out Grip Pull Up — alternate wide and narrow between reps. Grip fatigue trainer.
8. Pull Up on Gymnastics Rings — the rings force honest shoulder mechanics. Adds a stability tax.
9. Pull Ups on Thick Bar — 2–3 inch grip. Forearm and hand strength blow up fast.
10. Pull Ups on Thick, Rotating Bar — the bar spins. Grip has to stabilize and pull at the same time. Gold for grapplers.
11. Pull Ups on Thick, Rotating Trapeze Bar — combine unstable and thick. Elite grip work.
12. Commando Pull Ups — alternating head to each side of the bar. Rotational pull, direct wrestling and BJJ carryover.
13. Softball Pull Ups — hands wrapped around softballs on ropes. Grip savagery.
14. Clinch Grip Pull Ups — pull toward a Thai-clinch position. The exact grip you'll use inside the pocket.
15. Fingertip Pull Ups — hand and forearm builder. Progress carefully; tendons need time.
16. Two Finger Pull Ups — only for athletes who own #15. Rock climber-level grip.
17. One Finger Pull Ups — a party trick unless you're a climber. Skip unless it fits your sport.
18. Weighted Pull Ups — belt + plate. The straightest path to raw pulling strength once you own bodyweight.

Advanced (post-12 weeks, real foundation required)

19. L-Pull Ups — legs held in an L, hip flexors and core taxed the whole set. Full-body pull.
20. Rope Pull Ups — grip switches every rep, rope shifts under load. Grapplers — this one is for you.
21. V-Pull Ups — alternating pull to each hand on a wide grip. Unilateral emphasis.
22. Rotational Pull Ups — rotate the torso at the top. Trains anti-rotation and rotational pulling.
23. Reaching Pull Ups — pull, then one hand reaches for a second bar or point. Coordination + strength.
24. Pull Over — go over the top of the bar. Gymnastic strength carries over to grappling scrambles.
25. Kipping Pull Ups — conditioning tool, not a strength move. Use with intent. Not a substitute for strict work.
26. Grip Switch Pull Ups — hands leave the bar and switch grip mid-air. Explosive.
27. Clapping Pull Ups — pull, clap, catch. Power output test.
28. Uneven Grip Pull Ups — one hand higher than the other. Unilateral loading with both hands on the bar.
29. Timed One Arm Hang — hang from one arm. If you can't hold 15 sec, you're not ready for #30.
30. Kipping One Arm Chin Ups — the top of the mountain. Years of training, not weeks.

Common mistakes to avoid

• Rep chasing before you own the pattern. Ten ugly reps build worse athletes than three clean ones.
• Skipping the hang and top-hold work. These are what protect your shoulders when the volume goes up.
• Only training one grip. Rotate overhand, underhand, neutral, thick, rings. Grip is a system, not one exercise.
• Adding kipping too early. Kip is a conditioning modifier. Not a substitute for strict pulling strength.
• Ignoring pulling volume in fight camp. A gassed grip is a broken grappler. Pull work stays in the program — you just deload the load, not the frequency.

Where this fits in a fighter's program

Pulling gets programmed at least twice a week for every athlete inside PHYSICAL HQ. Two rules:

1. Pull volume beats push volume. Combat athletes get plenty of pushing every time they train the sport. The gym exists to correct the imbalance.
2. Grip is trained, not hoped for. Thick bar, rope, ring, and rotating bar work goes in the program on purpose — not as an afterthought.

If you want a done-for-you 14-day primer that builds grip and pulling durability from scratch, run the free Iron Hands challenge below. If you're ready for the full training system, PHYSICAL HQ is where it all lives.

— Corey Beasley, PHYSICAL. Strength & conditioning for combat sports. Nearly 30 years in the trenches.

Special thanks to Greg Mihovich of the Underground Gym in Red Bank, NJ, for the original 30-variation demo. Greg is a longtime martial artist and coach who has spent 20+ years teaching combat and strength work.