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Muscle-Building Workout and Diet

What’s up, guys? Jeff Cavaliere, So the differences between pullups and chin-ups
have been covered already on this channel. There’s a big difference. However, it gets even deeper than that. There’s actually a difference in the grip
and the width that you take on that bar that will determine what muscles of your upper
body that you’re working. So I wanted to give you a little cheat sheet
on how to determine what part of your upper body is working during either a narrow grip,
a neutral grip, or a wide grip on a chin-up, or a pullup. I could show you, actually, very, very easily
because I can break out a muscle marker to do this. Now, follow the path here. It actually gets pretty easy, and I’m going
to break it all down for you. So we’re going to talk about, here, a narrow
grip on a pullup. Then we’re going to go to a shoulder width
grip on a pullup here, and then we’re going to go to a wider grip on a pullup. Then we’re going to flip our hands around. So we’re going chin-up now, this way. Again, wide, and then we’re going to g into
a shoulder width grip, and then nice and narrow hands right next to each other. What happens is, it actually travels in a
lopp, in a circuit. So my hands are narrow right here. I’m actually working right here through my
forearm, down through the brachial radialis, and through here. Now as I start to spread them out this will
start to now travel a little bit more up my arm, but it’s not going to go bicep. It’s going to go more of the brachialis beneath
the bicep. So now we’re in here with that shoulder width. Now as I continue to go wider, we all know
because we’ve probably felt it a million times, what it starts to do then is it goes down
and back here into the lat. Now, if I take my wide grip and I flip it
around here – so now we’re going underhand – it’s still the lats, of course, but what
we’re going to do is, we’re going to now have it shift up into the rotator cuff. Why? Because we’re taking our hands, we’re externally
rotating our shoulders here so we’re getting some of that help from the rotator cuff to
be able to do that. So it comes in through here, gets the help. Now as I start to narrow it out, bring it
back into the shoulder width a little bit more it travels back, up, and around and then
down here on the bicep. So now this side. Then as I go in even narrower all the way
into here, the tendency is to start to really pull this way and curl. So now of course you start to get some of
the forearm flexors on that side, too. So you can see that it kind of made its own
circuit right here on my arm. That’s kind of what happens. Now, it’s not an isolation because every time
we do a different grip width we’re actually getting all the muscles I had mentioned to
kind of work together, but you can favor one area over the other. That can be very, very important for reasons
like and injury, or a strength deficit. Guys don’t have the strength to do a lot
of pullups, but they can do chin ups because they get the assistance of the biceps. So let’s look at that one more time and see
those different grips in action. You could see here now, I start again narrow
grip pullup. Again, we know that’s working the backside
of the forearm mostly. We’re basically doing a reverse curl just
like this, right? I’m pulling myself to the bar that way, as
opposed to pulling the bar up this way. Then as we go up and widen out just a little
bit more to shoulder width, now we’re doing basically a hammer curl. We’re doing this. Pulling ourselves up that way, expect we’re
actually – instead of pulling the dumbbells up this way. So we’re doing a hammer curl working the brachialis. Then we get nice and wide. Now we know that we’re working here the lats. You can see as I do it here, the lats are
fully engaged. Of course, yes, the same muscles that we talked
about before are also working, but the focus is shifting away from them. Then we flip underhand. We’re going that wide grip chin-up that I
already talked about. That’s the rotator cuff in action helping
us, of course, with the last and the biceps too. But we can shift that focus on the biceps
to assist the lats as well. Then finally, we go really, really narrow
and again, we can still work the lats also. Remember, never an isolation, but we’re also
going to get a little bit more of that tendency to pull with the forearms when we’re in this
tight. So we’re going to work more on those forearm
flexors. The last thing I’ll say, guys, I mentioned
it before. If you have brachialis pain, right, that makes
it impossible for you to do pull ups, or brachial radialis pain that goes right down into your
forearm as well; you can’t do pullups. It hurts like hell. If you flip around and do a narrow grip chin-up
you’ll see that it actually is a lot easier for you to do that, and it still allows you
to hit the lats in a different way that doesn’t make you have to avoid the exercises altogether,
and avoid that muscle group altogether. So you can see, knowing the difference between
the different grips is going to come in handy for you. At any point in time in your training – we
know when to program those. There are times when I don’t want to hit
your forearms. I want to make sure I’m shifting more of the
focus to your lats, or I might want to get the rotator cuff involved a little bit more
because I know you don’t train it enough. We try to program all these variations into
our programs to make sure that you’re hitting the muscles the right way at the right time. If you’re looking for a program that lays
it all out for you, puts the science back in strength, then head to and
get our ATHLEANX training program. Again, muscle markers, if you like them, make
sure you leave your comments below. I’ll make sure I’ll do more of them if you
want me to do those. I have no fear to draw all over my body. No problem. This shit comes right off. All right, guys I’ll be back here again in
no time. See ya!

100 thoughts on “Pullup vs Chinup Grip Width (CHEAT SHEET!)

  1. i have two metal rods in my arm, attached to both of my bones. i cannot do chin-ups other than the neutral-grip chin-ups. Is the other chin-up-type better?

  2. what exercise should i do to gain muscle in side arm..i mean the width of the upper arm..not the front and back of the arm.. i hope you can understand what i am asking..pls tell me

  3. Muscle markers help a lot when your explaining the different muscle groups and how they work when you are exercising them

  4. nice video jeff . i want your advice or if you can make a video on it ,, how to decrease hand palms blister and cesers ?? how i can grip correctly to reduce that blisters?

  5. so for hitting the biceps in a chin up its best the shoulder width (overhand grip) or hands next to eacother (overhand grip) ? i trained shoulder width chin ups and now wide grip pull ups grew my back a lot, now i wanna shift my focus on biceps a lil bit more so which one of those 2 would you recommend? tnx!

  6. Goddamn it! this guy has the best channel and videos ever!
    Feels like I learn from each one of his videos more than I learned my entire life about fitness. Its AWESOME, really. Legit info as well, no mocking around – and with the markers & white boards to better explain it all, can't co
    mplain lol : )

  7. the markers are kinda dumb, i got more from when he did the pull ups and then highlighted in red the specific muscles that are being worked. i think he just wants to show off his ripped ass body lol.

  8. The lats get worked with all covered grips, since the elbow is pulled down to your midsection as well

  9. Pull ups are just great ! There are already 6 (!) different variations + neutral grip/hammer grip + negatives + weighted …

    amazing what you can get just out of one excercise: complete back, neck, shoulder, upper and fore arms workout and traps.

  10. wide grip is hardest yet the best pull up cuz you're developing your lats & chest at the same time as well as biceps & triceps all together

  11. I always watch your videos (hit like and I am a subscriber) but never comment. Just wanted to say they help A LOT. Right now I am struggling with a braquialis pain and if it wasn't for this video (and other 2 of your videos) I would have been lost in regards to how to go next. Good Job!

  12. Thanks so very much budd, I really appreciate the way you hit the circuit concept. It is perfect for a guy like me , I finally got a bar for my door, and have been doing curls with one 30 pound dumbbell. Just in the morning to get the day right, not having to do much . and from 7 curls x 2 , every day I feel new muscle in this old body , I love your system , I have a slow plan , as slow as I like circuit, to do constantly at my pace. I wish cheer & encouragement to your excellent sports association, where people can see a nice fit, friendly face , encouraging , , In a nice Simple pattern that provides a simple small wall to clime at paces and in a beautiful continuum ; a simple concept and a very simple routine that builds on itself. Just Thanks , like in life , a little at a time and you start to sing.
    On a side note, The pull up/ push up is so very daunting ( ya know, in reality) , I am always thinking of ways to see do-able wounder-full challenges for those with alternate dis-abilities, so let's spread the simple 360 circuit method to all with upper body power, and those that find it healthy to focus there

  13. Especially thanks for exercise examples with highlighted muscles. One of many examples of Jeff's high attention to deliver info in most easy and fast understandable way. Keep the good work sir)

  14. This guy is an inspiration for excellence and professionalism in all aspects of life, not just physical training. RESPECT

  15. Whenever I get hurt from exercise, I search videos in this channel rather than go to see a doctor. It's always really helpful. The best thing is that Jeff gives us solution.

  16. Hmmmm your knowledge of anatomy ain't half bad my friend. Sometimes I watch these other bozos talking about muscles and I'm like… "You guys are idiots.."

  17. can we use all of the three grip variations in pushups as well as bench dips? dont comment if it sounds weird.. hehe

  18. but, research shows that a shoulder width grip works the lats just as much as a wide grip. It just works the bicep a bit more, but thats balanced by the fact that youre using more weight.

  19. I never imagined that I can hit all these with pull ups and chin ups. I will do all three variations for each of the two weekly. Great video as always Jeff!!

  20. I just love you, Jeff. Can I send a pack of markers?😊 We watch you with my 2 kids and wife and your sincerity is what makes us addicted🔝🏆🤘 as well as simplicity. I am about to subscribe😊

  21. Sometimes after doing pull-ups (not chinups) i feel like my bicepses made at least 60% of all work for pulling up… Thing is you have to consciesly control which muscles are working.

  22. How do you gert that inky stuff off? Just ssit in the sun till your skin peels? (dunno which is worse for your health)

  23. So if I have brachialis pain when I’m doing pull-ups, should I do more hammer curl type exercises in a strength-building format to make my pull-ups more comfortable? Or is that a deeper underlying issue than just muscle weakness?

  24. that first 2 minutes when you show the the progressive variation of hand position in coloration to muscle contraction, that is so fascinating. you could do a whole playlist on that, it is beautiful, clear, easy to remember, and true. i highly recommend any one to watch it <3

  25. Hello community, this question comes up late but I need some guidance of an experienced pull up bro(pull ups are my weakness).
    Based on this knowledge in the video, should I do like 6 sets split into all the variations, or should I focus on one variation and do another one later on?
    Thank you.

  26. Jeff, I just wanted to compliment you and let you know how much all your videos have benefited me since I been working out less than 4 months ago at 40 years old. Major benefits and results, lots of compliments I’ve also been geting from family and coworkers. I didn’t tell anyone I been working out but now I really can’t hide or deny it any more lol. Thanks again for your videos, time and effort. Mostly the knowledge that you share. Oh and just for an idea of my gains I am 5’10, was 187 lbs and now about 185 with more muscles.

  27. So is it good to say that wide grip chin up is a good way to build up rotator cuff strength and muscles or other exercises would be better??

  28. @ATHLEAN-X What about neutral grip narrow, shoulder and wide? I have somewhat of an idea on which muscles are more/less engaged but I'd love to that in ink.

  29. i have one goal when it comes to how my body should look. and thats like jeff.. idk if its possible, but im trying.. won't give up haha

  30. I got to a point where I could do 6 or 7 pull-ups per set pretty easily, but kept wondering why my upper back still wasn't developing very much. All this time it's because I kept my hands at shoulder width instead of going wider.
    Now I did 3 pull-ups at wide grip just a minute ago and FINALLY felt the tension in my lats that I've been missing.

    I'm definitely subscribing after this. I love pull-ups as a calisthenic even more now that I know how to isolate, thanks mate.

  31. Didn't he say in another video that close grip pull-ups work the brachialis more and not the forearm?

  32. Great lesson. Ive never been able to do a pull up, but now I have a better idea on what to build strength in so I can

  33. I've been doing pull ups and chinups and neutral pull ups and haven't done a single curl in months. My biceps have never been as big as they are now

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