Best Pull Up Grip For Back (2024 Update)
If you're looking for a way to strengthen your back muscles, pull-ups are an excellent exercise to consider. However, to get the most out of this exercise, you need to consider the type of grip you use as it can impact the muscle groups targeted. Using the best pull-up grip for back muscles is essential for maximizing your gains.
Before buying any pull-up grip, it's essential to consider various factors. Firstly, consider the size and shape of your hands. The grip should feel comfortable in your palms, and your fingers should be in a comfortable position. Secondly, consider the type of exercise you intend to do. Some grips are perfect for chin-ups, while others work well for pull-ups. Lastly, consider the material used to make the grip, as some materials may be more durable than others.
Are you tired of dealing with blistered hands after a round of pull-ups? Do you want to increase your grip strength to perform more reps? Then finding the best pull-up grip for back exercises is the perfect solution for you! Are you unsure of what factors to consider before making a purchase? Keep reading to learn the important aspects to consider when buying a pull-up grip. Finally, do you want to achieve a chiseled, V-shaped back? Then choosing the ideal pull-up grip for your exercise routine can make a massive difference in your fitness journey.
10 Best Pull Up Grip For Back
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The product is ideal for full-body strength training including pull-ups, dips, and vertical knee raises at home.
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This product is ideal for weight lifting, squatting, and pull up exercises with a high weight capacity.
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The product is ideal for providing a non-slip grip on gym equipment and tools.
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Ideal for a variety of upper body workouts, with multiple grip options to target specific muscles.
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Ideal for at-home upper body workouts, providing a range of grip options and adjustable fit for various doorways.
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The product is ideal for strength training and chin up exercises using doorways or barbells with its rotating pull-up handles.
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It is ideal for intense pull-up exercises with a weight limit of 600 lbs and durable rubber grips. Made in the USA.
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The product is ideal for upper body exercises and strength training at home or in the gym using a portable, no screw doorway pull-up bar.
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This product is ideal for a heavy-duty home gym workout that focuses on core strength and pull-up exercises.
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The product is ideal for working back shoulders and grip forearms during exercise or weightlifting.
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1. Marcy Power Tower Multi-Grip Pull Up & Dip Station Vkr Home Gym Tc-3515 Black, 74 Pounds
Marcy’s multipurpose exercise tower is a must-have for anyone looking to get in shape and achieve their fitness goals. With its versatile design, it can be used for a wide range of exercises, including push-ups, back training, abdomen workouts, curls, arm presses, and more.
The integrated back pad is a standout feature of this exercise tower. It acts as a support during workouts, keeping you well-assisted while performing intense regimens. The padding provides a comfortable strength-training experience, letting you work out while minimizing physical exertion.
Constructed with durable steel framing, this equipment guarantees solid construction. It features non-slip coated handles for dip workout routines and an ergonomic design that ensures you get the best workout possible.
The TC-3515 offers a full-body workout, perfect for achieving a balanced physique. Train your arms with the equipment’s dip handles while boosting your biceps and enhancing your back, chest, and abdomen using the device’s versatile components.
This ergonomic training equipment boasts high-tensile strength hardware and industrial-grade component parts, providing a gym-quality training experience. With its heavy-duty construction, you can be confident in the durability and longevity of this exercise tower.
2. Ultimate Home Gym Power Rack Bundle" (Valor Fitness)
Introducing the BD-58 Heavy Duty Squat Rack – a robust and durable equipment that is rated for up to 1,000 lb weight capacity. Constructed with 3" x 3", 11-gauge steel, this half rack is built to withstand heavy lifting and intense workouts. The floor mount base support adds further stability, while the rubber end caps can be removed and the unit bolted to the floor for even more stability.
The BD-58 also features a multi-grip pull up tower with up to 5 different hand positions, including a traditional/standard grip, close grip, wide grip, and 45-degree angled grip. This allows for a variety of pull up and chin up exercises to target different muscle groups in the back, arms, and shoulders. The pull up station has an adjustable height ranging from 79" to 94", making it suitable for users of different heights.
In addition to pull ups, the BD-58 Squat Rack can be used for heavy squat workouts with the help of the 23" long safety bars. The 43.5" width inside the power rack allows for easy sliding of a bench for both flat and incline bench press exercises. The J-hooks can be adjusted to the right height for racking and unracking the barbell during both bench and squat workouts. Additionally, the 4 band pegs allow for resistance training with banded squat and bench press exercises.
The BD-58 also comes with Olympic barbell holders on both sides of the frame, allowing for easy storage of up to 2 Olympic barbells. 6 weight storage pegs are also included, providing ample bumper plate storage to keep your gym or fitness space clean and organized.
Measuring 53" x 72" x 86", the BD-58 Squat Rack is suitable for home or garage gyms and light-commercial use. The maximum height is 94" due to the adjustable pull up bar. With a maximum weight load of 1,000 lb, this equipment is designed to handle heavy lifting and intense workouts. The BD-58 Squat Rack also comes with a 5-year warranty and arrives in 4 separate boxes.
3. Silicone Grip Wrap For Ultimate Workouts
The Silicone Rubber Grip Tape from Core Prodigy is a versatile, non-slip grip solution for a wide range of applications. It is specifically designed for use with pull-up bars, barbells, dumbbells, weights, sports equipment, tool handles, and other surfaces where a strong, non-slip grip is essential.
One of the standout features of this grip tape is that it is self-fusing, which means that it only sticks to itself and does not leave any residue on your hands or equipment. This makes it a great choice for anyone who wants a reliable and long-lasting grip solution without the hassle of dealing with adhesive residue.
In addition to its non-slip properties, the Fusion Grip Tape also provides a lightly padded grip that helps to absorb shock and reduce hand fatigue during workouts. This makes it a great choice for anyone who spends a lot of time lifting weights or using other equipment that can be hard on the hands.
The Fusion Grip Tape is highly versatile and can be used as a handle wrap grip for sports equipment, home tools, and other applications. It provides a strong grip on hockey sticks, baseball bats, lacrosse sticks, and other sporting equipment, as well as handlebars and other tools.
Core Prodigy takes pride in the quality of its products, and the Fusion Grip Tape is no exception. Made in the USA, each product is inspected to ensure the highest quality standards are met. If for any reason you are unsatisfied with your purchase, the company offers a satisfaction guarantee and will make it right.
4. Multi-Grip Wall Mount For Ultimate Upper-Body Workout.
The XM-9025 is the ultimate upper-body workout equipment that promises to enhance your biceps, back, and shoulder muscles to the next level. The product is designed to provide a variety of hand positions enabling the user to target specific muscle groups, thanks to its uniquely engineered parallel and angled hand grips.
What sets the XM-9025 apart from other wall-mounted multi-grip chin-up racks is its knurled hand grips, which ensure a sure grip even during the most intensive workouts. The product measures 48" and is positioned with mounting holes to enable easy mounting on a 2" X 4" stud wall.
Unlike other units that are bolted together, the support frame of the XM-9025 is welded together, making it a solid and durable unit that can withstand even the most rigorous workouts.
The XM-9025 is an ideal addition to any home gym or commercial facility. Its versatility and multiple grip positions make it an excellent investment for those looking to achieve their fitness goals. Whether you are an experienced athlete or a novice, the XM-9025 is an excellent choice for anyone looking to build upper body strength and muscle mass.
5. Lite Grip Pull-Up Bar For Home Gyms
Looking to strengthen your entire upper body and abs? Look no further than this versatile workout equipment. With the ability to perform pull-ups, sit-ups, push-ups, dips, and leg raises, this equipment is perfect for those looking to tone and build muscle.
Not only is this equipment effective, but it's also portable, making it easy to squeeze in workouts and stay fit at home. With 12 comfortable grips and various handles, you can perform a wide range of exercises including wide, hammer, and close-grip exercises.
Made in the USA, this equipment is designed to strengthen triceps, biceps, core, shoulder, chest, and back muscles. Whether you're a fitness enthusiast or just starting out, this multifunctional workout equipment is a great addition to any home gym.
With its durable design and ability to target multiple muscle groups, you can feel confident in your workouts and see results in no time. So why wait? Start building a stronger, healthier you today with this versatile workout equipment.
6. Twist Motion Pull Up Handles
Introducing the Set of 2 Steel Rotating Pull Up Handles, the perfect addition to any home gym or fitness routine. These handles are designed to make your pull-up workout more effective and comfortable than ever before.
One of the standout features of these handles is the anti-slip rubber padding. The rubber interior helps stabilize the handles, lessening the stress on the bar while also preventing sliding and reducing vibration. This helps you maintain proper form and technique, allowing for a better workout performance.
Another great feature is the smooth 360-degree rotation capability. This free rotating action helps to rotate your wrists and forces you to engage your core and forearms to keep stable during your pull-up workout. This can help improve your overall strength and stability.
The handles are also designed with thick foam padded grips, which are soft, comfortable, and tear-resistant. This ensures that the handles can withstand the load of your weights and movements without causing any abrasion or pain, making your workout more enjoyable.
In addition to their high-quality design, these Rotating Pull Up Handles come with a 1-year warranty and a 60-day return policy. Yes4All stands behind their product, and if for any reason you are not satisfied, you can contact them to receive a full refund.
7. Extrememax Pull-Up Bar: 600 Lb Red Label
Firstlaw Fitness is proud to offer the strongest I-beam pull up bar on the market, built with 1-1/4" steel tube to deliver ultimate durability and stability. The product is designed to fit I-beams from 3.5 inches to 11 inches wide, ensuring versatility and compatibility with various setups.
Thanks to its bolt-on installation feature, there is no need for drilling, and multiple grip positions allow for a customizable workout experience. Users will appreciate the solid and secure feel of the product, which gives the impression of being welded to the I-beam.
The pull-up bar boasts rock-solid 1-1/4" steel tubes that make it the strongest option available, with a maximum weight limit of 600 lbs. This ensures that users can perform pull-ups, chin-ups, and other exercises with confidence and safety.
Being 100% made in the USA, customers can trust in the quality and craftsmanship of the product. Additionally, the product comes with a lifetime warranty, which is a testament to the manufacturer's commitment to customer satisfaction.
8. Doorframe Beast: Ultimate Upper Body Workout Bar.
Looking for a pull-up bar that is easy to install, sturdy, versatile, and comfortable? Look no further than this pull-up bar for the doorway! With its innovative design, this bar allows for easy installation without screws or drilling, making it perfect for renters or anyone who wants a convenient and easy-to-use pull-up bar without the fuss.
Made from durable materials that can support up to 1100 pounds, this worry-free workout pull-up bar is built to last and can withstand even the most intense workouts. Its sturdy construction and reinforced design add extra strength and stability, ensuring that you can perform your exercises with confidence and without fear of injury.
The multi-grip design of this exercise bar allows for various exercises and hand positions, making it perfect for beginners and advanced athletes alike. You can perform hanging leg raises, chin-ups, dips, and more to work your arms, shoulders, back, and core, allowing you to perform multiple exercises with just one piece of equipment.
Comfort is also a top priority with this pull-up bar, which is why it features a soft grip that provides maximum comfort and prevents hand fatigue during your workout. The non-slip texture ensures a secure grip, allowing you to focus on your form and build upper body strength without worrying about slipping or discomfort.
9. Gym1 Deluxe Pull-Up Bar: Strong & Versatile Core Unit
The Gym1 Deluxe Doorway Gym Pull-Up Bar is the perfect addition to any fitness enthusiast's home gym. This pull-up bar is engineered for safety and strength, and has been fully tested and certified to ASTM standards, providing you with peace of mind during intense workouts. With a weight capacity of up to 300 pounds, it is built to withstand rigorous exercise routines without compromising safety.
This versatile piece of equipment accommodates a wide range of exercises, including hanging chest exercises, back workouts, crunches, push-ups, tricep dips, and sit-ups. It can also be used as an indoor swing and doorway climbing space for kids, making it a multi-purpose addition to any household.
Crafted from professional-grade steel, the Gym1 Deluxe Doorway Gym Pull-Up Bar is incredibly durable and stable, providing elite-level workout gear for serious fitness devotees. The six cushioned grips ensure a comfortable, secure hold, while actively preventing slippage and callous formation.
The pull-up bar fits any interior doorway between 25" and 36" wide with standard top trim and frame thickness, providing a secure and sturdy setup for your workout sessions. It pairs seamlessly with various hanging attachments, allowing you to customize your exercise experience by incorporating Gym1's child sensory swing (sold separately) or other unique accessories.
Setting up the Gym1 Deluxe Doorway Gym Pull-Up Bar is a breeze, taking only a few minutes to transform any doorway into a versatile workout area without the need for drilling or hammering. The patented vise grips allow for quick adjustments to suit your doorframe while tightening knobs ensure secure placement. The intuitive design makes installation easy, letting you focus on maximizing your fitness goals.
10. Spud Pull Up Straps – One Pair – New Way To Work Back Shoulders Grip Forearms
These pull-up straps come in a set of two and are an excellent addition to any workout routine. Each strap measures 11 inches in length, not including the attachment loop, and is proudly made in the USA. Crafted from extra-thick nylon webbing, these straps are built to last and withstand intense workouts.
One of the key benefits of these pull-up straps is the strength they can help develop. By using them during pull-ups and swings, users can improve their grip, forearm, back, and shoulder strength. This added strength can lead to better overall athletic performance and help users achieve their fitness goals.
The sturdy construction of these pull-up straps ensures that they can handle even the most rigorous workouts. They are designed to provide a stable grip and support for users as they perform exercises. Plus, the high-quality nylon webbing is comfortable to hold and won't cause irritation or discomfort during use.
Best Pull Up Grip For Back FAQs
Are wide grip pull ups or narrow grip pull ups better for developing a wider back?
Both wide grip pull ups and narrow grip pull ups can help in developing a wider back. However, they target different muscles in the back, and the specific muscle emphasis may vary depending on your individual biomechanics.
Wide grip pull ups primarily target the lats, which are the large muscles on the sides of your back. This exercise requires a wider grip, and the wider grip places more emphasis on the lats, helping to develop a wider back.
On the other hand, narrow grip pull ups primarily target the middle and lower trapezius muscles, which are located in the center of your back. This exercise requires a closer grip, and the closer grip places more emphasis on the middle and lower trapezius muscles, which can help to create the appearance of a wider back.
Ultimately, both wide grip pull ups and narrow grip pull ups can be effective in developing a wider back. It is recommended to incorporate both exercises into your workout routine to ensure balanced development of your back muscles. It is also important to ensure that you are using proper form to avoid injury and maximize the benefits of the exercise.
Can using a neutral grip (palms facing each other) be beneficial for back training?
Yes, using a neutral grip can be very beneficial for back training. The neutral grip allows for a more natural and comfortable movement pattern, which can help to reduce the risk of injury and increase the effectiveness of the exercise. When using a neutral grip for exercises such as rows and pull-ups, the emphasis is shifted slightly from the lats to the upper back muscles, such as the rhomboids and rear delts. This can help to improve posture and overall back strength. Additionally, using a neutral grip can be a good variation to add to your back training routine, as it can help to prevent boredom and keep your muscles guessing. Overall, incorporating a neutral grip into your back training can be a smart choice for anyone looking to improve their back strength, posture, and overall fitness.
Do grip strength and forearm strength play a role in pull up grip selection for back training?
Yes, grip strength and forearm strength do play a crucial role in pull up grip selection for back training. The type of grip you choose for your pull ups will determine which muscles are primarily targeted during the exercise. For instance, a wide grip pull up targets your lats more, while a close grip pull up targets your biceps and forearms more.
Having strong grip and forearm muscles will enable you to hold onto the bar for longer periods, allowing you to perform more reps and sets. This, in turn, will help to build strength and size in your back muscles.
It is worth noting that grip strength and forearm strength are not the only factors to consider when selecting a grip for pull ups. Comfort and personal preference also play a significant role in determining which grip is best for you. It is therefore essential to experiment with different grips and find the one that feels most comfortable and effective for your individual needs.
How can grip width and hand placement be modified to target specific areas of the back during pull ups?
The grip width and hand placement during pull ups can greatly affect which muscles in the back are targeted. To focus on the lats, a wider grip is recommended. This allows for a greater range of motion and emphasizes the use of the latissimus dorsi muscles. To target the upper back and rear deltoids, a closer grip is recommended. This allows for a greater emphasis on the rhomboids and trapezius muscles.
In addition to grip width, hand placement can also be modified to target specific areas of the back. To target the lower lats, a wider overhand grip with the palms facing away from the body can be used. To target the upper back and rear deltoids, a closer underhand grip with the palms facing towards the body can be used.
It is important to note that grip width and hand placement are not the only factors that determine which muscles are targeted during pull ups. Proper form, including engaging the core and maintaining a straight line from head to heels, is also crucial in targeting specific areas of the back.
How do different pull up grips affect the activation of the back muscles?
Different pull up grips can have varying effects on the activation of the back muscles. The traditional overhand grip, also known as the pronated grip, primarily targets the latissimus dorsi muscle. This is because the grip width and position place the emphasis on the lats, which are the largest back muscles.
On the other hand, the underhand grip, also known as the supinated grip or chin-up grip, shifts the emphasis to the biceps and upper back muscles, such as the rhomboids and trapezius. This is because the grip position and width allow for greater activation of these muscles.
The neutral grip, where the palms face each other, places greater emphasis on the brachialis muscle in the upper arm, as well as the upper back muscles like the rhomboids.
In summary, the different pull up grips can target different muscles in the back and upper body. The overhand grip targets the lats, the underhand grip targets the biceps and upper back muscles, and the neutral grip targets the brachialis and upper back muscles. It is important to vary your grip to ensure balanced development of your back muscles.
How should hand position be adjusted for different types of pull up grips?
Hand position is a crucial factor while performing pull-ups, and it varies based on the type of grip you are using. The three primary types of grips are the overhand grip, underhand grip, and neutral grip.
For an overhand grip, where your palms face away from you, your hands should be shoulder-width apart or slightly wider. Your thumbs should wrap around the bar, and your fingers should grip the bar tightly. This grip targets your upper back and shoulders.
For an underhand grip, where your palms face towards you, your hands should be shoulder-width apart or narrower. Your palms should grip the bar, and your fingers should wrap around the bar. This grip targets your biceps and forearms.
For a neutral grip, where your palms face each other, your hands should be shoulder-width apart or slightly wider. Your palms should grip the parallel bars, and your fingers should wrap around the bars. This grip targets your biceps, back, and shoulders.
It's important to adjust your hand position correctly to avoid any injuries. Also, make sure to engage your core and keep your body in a straight line while performing pull-ups.
Is it necessary to switch up pull up grips for optimal back development?
Switching up your pull-up grips can be beneficial for optimal back development. Pull-ups are an excellent exercise to strengthen the back muscles, but using the same grip every time can lead to a plateau in progress. Changing your grip can target different muscle groups, and also prevent overuse injuries.
For example, using a wide grip targets the lats and upper back muscles, while a narrow grip targets the biceps and lower traps. Using an underhand grip (chin-up) targets the biceps more directly, while an overhand grip (pull-up) targets the lats more effectively.
Incorporating a variety of grip widths and types can help to build a well-rounded and balanced back. However, it is important to note that proper form and technique should always be prioritized over grip variation. Additionally, it is important to gradually increase the difficulty of your pull-ups over time to avoid injury.
Is the overhand grip or underhand grip better for building back strength?
Both overhand and underhand grips can be effective for building back strength. However, the choice between the two will depend on personal preference and the specific exercise being performed.
The overhand grip, also known as a pronated grip, involves placing the palms facing down and the fingers wrapped around the bar. This grip is commonly used for exercises such as pull-ups and lat pulldowns. It primarily targets the latissimus dorsi, the large muscle on the back that extends from the mid-back to the hips.
On the other hand, the underhand grip, also known as a supinated grip, involves placing the palms facing up and the fingers wrapped around the bar. This grip is commonly used for exercises such as chin-ups and bicep curls. It primarily targets the biceps and the muscles in the upper-middle back.
To maximize back strength, it is recommended to incorporate both grips in your workout routine. This will ensure that all the muscles in the back are targeted and developed. Additionally, it is important to maintain proper form and technique to avoid injury and achieve optimal results.
What grip variations can enhance the effectiveness of pull ups for back training?
There are several grip variations that can enhance the effectiveness of pull ups for back training. The first variation is the wide grip pull-up, which targets the upper back muscles more intensely than the standard grip pull-up. This grip requires a wider grip on the bar, with the arms extended farther apart than shoulder-width.
Another variation is the close grip pull-up, which emphasizes the lower lats and biceps. This grip requires a closer hand placement on the bar, with the hands shoulder-width apart or less.
Neutral grip pull-ups are another variation that can effectively target the back muscles. This grip is achieved by using parallel handles or rings, with the palms facing each other. Neutral grip pull-ups work the middle back muscles and biceps.
Lastly, the mixed grip pull-up variation involves using one hand in an overhand grip and the other hand in an underhand grip. This grip variation targets the lats, biceps, and forearms.
Incorporating these grip variations into your pull-up routine can help target different areas of your back muscles and prevent plateauing in your training.
What is the best pull up grip for targeting the upper back muscles?
When it comes to pull ups, the type of grip you use can have a significant impact on which muscles are targeted. For targeting the upper back muscles, the best pull up grip is the wide grip or overhand grip. This grip places more emphasis on the latissimus dorsi muscles, which are the large muscles of the back.
To perform a wide grip pull up, grab the bar with your hands wider than shoulder-width apart and palms facing away from you. Engage your shoulder blades and pull your body up towards the bar, keeping your elbows close to your body. Lower your body slowly back down to the starting position and repeat.
It's important to note that while the wide grip pull up is great for targeting the upper back muscles, it may be more challenging to perform than other grip variations. If you're new to pull ups, it's recommended to start with a closer grip and gradually work your way up to the wider grip.
