Grab the bar with a shoulder-width grip, palms facing you. Pull yourself up until your chin is level with the bar, then slowly lower until your arms are fully extended. If you can't initially do full chin-ups and pull-ups, work up to them using moves 5 and 6.
This classic grip hits both your biceps and forearms, as well as strengthening muscles that stabilise your spine.
2. Climber Pull-up
Hang with a shoulder-width grip, palms facing forwards, and pull your weight straight up. Through the top half of the move, shift your weight to the right and aim your chin towards your right hand. Lower, and repeat to the left side.
This slightly more advanced variation balances your bicep strength, so you avoid the Rafa Nadal effect.
Grab the bar with a wide grip, your palms facing away from you. Lean your torso forwards slightly and pull your shoulders up towards the bar until it grazes the back of your neck. Slowly return to the start.
This angle of attack involves a larger range of motion than a classic pull up or chin up, increasing the workload on your lats.
4. Gironda Sternum Chin-up
Hold the bar with your palms facing you and arch your back as you pull yourself upwards. Lean your head back and continue lifting until the bar touches your chest. Slowly reverse the movement.
By leaning back you demand more power from your lats and lower back, and less from your arms.
5. Negative Pull-ups
Stand on a chair and hold the bar with a shoulder-width grip, palms facing you. With control, step off the chair and slowly lower yourself until your arms are fully extended. Release, and repeat.
This move allows you to build the strength in preparation for a full pull up, working your forearms and improving grip.
6. Band Assisted Chin-up
Secure a
resistance band around the bar and place the other end around a foot or knee for extra assistance. Pull yourself up until your chin is level with the bar, then slowly lower until your arms are extended and the resistance band is pulled tight.
The next step between negative pull-ups and full pull-ups, using resistance bands allows you up the intensity while keeping your form in check.
7. Windscreen Wipers
Grip the bar with your palms facing you. Use your arms to gently pull yourself up as you swing your legs towards the bar. Now hold your arms and torso steady as you swing your legs as far as you can to the right, then as far as you can to the left.
The combination of control and agility required to perform this advanced move brings every abdominal muscle into action.
8. Bat Wing Chin-up
Hold the bar with your palms close together and facing you. Flex your biceps and lats to pull yourself up until your chin is level with the bar. Keep your elbows close to your body and hold at the top for 5-10sec.
This move combines the best elements from chin up and a pull up. As well as your biceps and lats, it calls on your triceps for a full arm workout.
9. Hanging Leg Raises
Hold the bar with your palms facing you. Lift yourself off the floor but keep your arms extended and your torso stable, then slowly bend at the hips and lift your legs until they are parallel with the floor.
This tricky move emphasises the front of your abs. Bend your knees if you need to make it easier.
10. Hanging Reverse Shoulder Shrugs
Hold the bar with your palms facing you. Keeping your arms straight, lift up slightly by shrugging your shoulders down and away from your ears. Perform the repetitions quickly in order to isolate your traps.
This stresses your trapezius muscles to build solid, rounded shoulders.
