Pull-ups are a cornerstone for fighters, building upper body strength, grip, endurance and functional power for punching, wrestling and grappling.

This complete dynamic movement engages the pull and squeeze mechanics critical for fighting.

Let's dive into 16 pull-up variations that every fighter should incorporate into their training to improve their strength and endurance.

Video Breakdown

1. Standard Overhand Pull-Ups

The foundation of all pull-ups is the standard overhand pull-up involve gripping the bar with palms facing outward. Perform them strictly - avoid kipping or using leg momentum. Clear your chin above the bar with controlled, deliberate movements to maximize strength gains.

2. Underhand Pull-Ups (Chin-Ups)

Underhand pull-ups or chin-ups, use a palm-facing grip, emphasizing biceps more than standard pull-ups. Easier to perform, they're ideal as a finisher or burnout exercise after an upper body session but still delivering significant back and arm work.

3. Overhand/Underhand Pull-Ups

This variation combines grips - one hand overhand, the other underhand. It's a transitional exercise for those working toward mastering standard overhand pull-ups, building balanced strength while adapting to the overhand grip.

4. Wide Grip Pull-Ups

Using a wider-than-shoulder-width grip, wide pull-ups target the shoulders and back more intensely. They're challenging but effective for building upper body power and engaging a broader range of muscles during the pull.

5. Narrow Grip Pull-Ups

Narrow pull-ups involve hands placed closer together, increasing the focus on the arms and lats. This variation enhances pulling strength in tight positions, mimicking grappling scenarios.

6. Towel Pull-Ups

Towel pull-ups are a grip-building powerhouse. Drape a towel over the bar (thicker the better), grip it tightly, and perform pull-ups. This mimics grabbing clothing or a Gi in grappling, enhancing forearm strength and control.

7. Weighted Pull-Ups

Once bodyweight pull-ups become too easy and you can do a lot of them, add resistance with a weighted vest or belt. Weighted pull-ups reduce rep counts but significantly boost strength, pushing your limits and simulating the demands of grappling.

8. Explosive (Kipping) Pull-Ups

Explosive pull-ups prioritize speed and power. Use your legs and full body to propel upward as quickly as possible. The goal is explosiveness, not form, making this variation ideal for developing fast, forceful pulling motions.

9. Archer Pull-Ups

Performed with a wide grip, archer pull-ups involve pulling your body toward one side, creating an asymmetrical load. Alternate sides to build unilateral strength and challenge balance.

10. Parallel (Sideways Alternating) Pull-Ups

Grip a bar parallel to your body and pull up to one side, then the other, alternating arms to maintain balance. This variation strengthens lateral pulling.

11. Static Hold and Squeeze Pull-Ups

Do a standard pull-up, hold your position and squeeze as if applying a choke. This isometric exercise builds the suffocating grip strength needed for wrestling and grappling submissions.

12. Slow and Controlled Pull-Ups

Slow pull-ups emphasize control and strength. Take 3-5 seconds to pull up, hold for 3-5 seconds at the top and lower over 3-5 seconds. This demanding variation exposes weaknesses and builds endurance.

13. L-Shaped Pull-Ups

With legs extended forward to form an "L" shape, L-shaped pull-ups engage the core intensely while maintaining standard overhand pull-up form. This full-body exercise strengthens the core and upper body simultaneously.

14. Knee Raise Pull-Ups

Perform a standard pull-up, hold at the top and raise your knees to your chest before lowering. Repeat, integrating core activation with upper body pulling to enhance functional strength for clinching and grappling.

15. Static Hold and Roll Pull-Ups

At the top of a pull-up, bring your knees up, curl them under the bar and rotate back to a chin-over-bar position before lowering. This complex movement challenges your core, grip and upper body coordination.

16. Single Hand on Wrist Pull-Ups

Using an underhand grip, wrap one hand around the bar and the other around your wrist. Perform pull-ups to simulate gripping an opponent's wrist in wrestling or grappling, building specialized forearm and pulling strength.

Conclusion

Mastering these 16 pull-up variations will transform your upper body strength, grip and endurance, giving you the edge in fighting. From standard pull-ups to advanced movements like single hand on wrist pull-ups, each variation targets specific skills critical for building fight strength. Start incorporating these today and explore programs like "Fight Ready Fitness" to optimize your training.