4 ways of using it come to my mind:

  • Place hands on the inclined outer handles and do a pull up with arms open wide
  • Place hands with palms facing the wall on the “inner” handles and do a pull up with arms at shoulder width
  • Place hands with palms facing my face on the “inner” handles and do a chin up
  • Place hand on the handles which point out of the wall and do a pull up / chin up (sorry don’t know in this case)

Are these excercises different for the group of muscles they target? And if so, how? Is there any ranking among them from worse to better?

Also if I can do chin ups just fine but I can only do negative pull ups, which ones should I choose?

  • DiscoShrew@piefed.socialEnglish
    1·
    14 hours ago

    The three variations, pull-up, chin up, and neutral grip pull-ups are all equally good and slightly bias different muscles. I think it’s best to cycle through all of them to be well rounded and you can focus one depending on your goals at that time.

    If chin-ups are the only variation you can do for reps right now, then focus on those. They will definitely work the lats and carry over to all variations of pull-ups.