Topic

Advanced Pull Up Variations

Browse 37 articles about advanced pull up variations on LiftStrong. Evidence-based training and nutrition advice to help you get stronger and build muscle.

37 articles

Workout Programs

Push Pull Legs: The 6-Day Split for Maximum Growth

The PPL split is the gold standard for serious lifters. Here is a complete 6-day program with exercise selection, progression, and periodization.

12 min·Jeff·Feb 10, 2026

HIIT & Cardio

Sled Push and Pull: The Best Conditioning Tool You Are Not Using

Sleds build conditioning, leg strength, and mental toughness without the eccentric damage that wrecks your recovery. Here is how to program them for maximum benefit.

6 min·Jeff·Mar 28, 2026

Bodyweight

The Bodyweight Pull Workout: No Gym, No Problem

You can build a strong back, biceps, and rear delts with nothing but your bodyweight and a pull-up bar. Here is a complete pull workout for when you cannot get to the gym.

7 min·Jess·Mar 28, 2026

Strength Training

Sumo vs Conventional Deadlift: Which One Is Right for You?

The sumo vs conventional debate has been raging for decades. The truth is it depends on your body proportions, hip structure, and goals. Here is how to figure out which one is yours.

8 min·Jeff·Dec 10, 2025

Recovery

How to Fix Rounded Shoulders With Strength Training

Rounded shoulders come from too much sitting and too much pressing without enough pulling. The fix is not a posture brace. It is targeted strength work that pulls your shoulders back where they belong.

9 min·Jess·Jan 5, 2026

Training Techniques

How to Do Dips Properly: Chest vs Tricep Variations

Dips are one of the best upper body exercises if you do them right. Here is how to target your chest or triceps and avoid shoulder problems.

10 min·Jeff·Feb 10, 2026

Training Techniques

Face Pulls: The Most Important Exercise You Are Not Doing

If your shoulders hurt and your posture sucks, face pulls are probably the single best exercise you can add to your routine.

9 min·Jeff·Feb 10, 2026

Training Techniques

Barbell Row Variations: Which Builds the Most Back Muscle

Pendlay rows, Yates rows, T-bar rows, and more. Here is what each variation does differently and which one you should prioritize.

11 min·Jeff·Feb 10, 2026

Muscle Building

Science-Backed Hypertrophy: Junk Volume Explained

Stop wasting sets. Learn how to identify and eliminate junk volume for maximum muscle growth.

2 min·Jeff·Nov 30, 2025

Push-Up Workouts

20 Push-Up Variations to Build a Stronger Chest and Core

Push-up variations for a stronger chest and core: try 20 moves from wide-grip to diamond and elevated to hit more muscles and break past workout plateaus.

Advanced Pull Up Variations

Push Pull Legs: The 6-Day Split for Maximum Growth

Sled Push and Pull: The Best Conditioning Tool You Are Not Using

The Bodyweight Pull Workout: No Gym, No Problem

Sumo vs Conventional Deadlift: Which One Is Right for You?

How to Fix Rounded Shoulders With Strength Training

How to Do Dips Properly: Chest vs Tricep Variations

Face Pulls: The Most Important Exercise You Are Not Doing

Barbell Row Variations: Which Builds the Most Back Muscle

Science-Backed Hypertrophy: Junk Volume Explained

20 Push-Up Variations to Build a Stronger Chest and Core

Pull-Up vs. Chin-Up: Which is Better for Back and Bicep Development?

How to Do Your First Pull-Up: Step-by-Step Progressive Training Plan

Pull-Up Grip Guide: Wide, Narrow, Neutral, and Their Effects on Muscle Activation

Handstand Push-Ups: Mastering the Advanced Shoulder and Core Exercise

Kipping vs. Strict Pull-Ups: Pros, Cons, and When to Use Each

Diamond Push-Ups: Technique, Benefits, and Variations

Weighted Pull-Ups: How to Progress and Build Massive Back Strength

Zero to 10 Pull-Ups in 30 Days: Beginner's Guide and Workout Plan

The Ultimate Pull-Up Program: From Beginner to 20 Consecutive Reps

Pull-Up Alternatives: 15 Exercises for Back Strength Without a Bar

Top 20 Compound Exercises for Building Mass

How to Break Through Muscle Building Plateaus: Advanced Techniques

Plyometric Push-Ups: Explosive Power Training for Upper Body

Pull-Up Bar Exercises: Full Body Workout Using Just a Bar

Rock Climbing and Pull-Up Strength: How They Complement Each Other

Push-Pull-Up Superset Workout: Maximizing Upper Body Gains in Minimal Time

Muscle-Ups: The Ultimate Upper Body Exercise - How to Train and Achieve Your First

Pull-Up Assistance Bands: How to Use Them Effectively for Progression

Towel Pull-Ups: Grip Strength and Back Development Combined

Push-Up to Row: Combining Push and Pull for a Complete Upper Body Workout

L-Sit Pull-Ups: Core Strength Meets Back Power in One Exercise

How to Bulk with Limited Equipment: Home Gym Mass-Building Workouts

30-Minute Forearm and Grip Strength Routine for Men

50-Minute Push/Pull Workout Using Free Weights and Machines

1-Hour Back and Biceps Blast: Pullups, Rows, and Curls

20-Minute TRX Suspension Training for Core Strength

1-Hour Power Rack Workout: Maximizing Gym Time for Men