Build your pullup strength and an athletic body in 90 days here…
Pullups are definitely one of the best upper body exercises you can do to build a big strong back. Regardless of whether you have access to barbells and dumbbells where you train, you still want to be sure to include the pullup into your back workout routine. That said, this bodyweight exercise can either be really hard or not hard enough depending on your strength.
In this video, I show you not only how to start doing your very first rep of a pullup if you haven’t been able to do one yet as well as 16 pullups variations to challenge you even more. The pull up variations shown here range in difficulty from pretty hard to really difficult. Don’t be discouraged if you can’t do all sixteen of them. Instead, pick the one that you can’t do that well and slowly build up your strength and ability to perform them.
You can use a resistance band to unweight your body by hanging it over the bar and looping it. You can use this technique to help you perform your very first pullup or to perform a few reps of the harder versions of the exercise shown here.
The sixteen pullup variations shown here are all named so that you can easily identify them and compare your results in performing them with a friend. See how many of these they can do and challenge each other to see who can do more reps of those that you both can do.
The key to pullups is to realize that it requires much more than just back strength to be able to perform them. You must have a strong core and an ability to keep your abs contracted and firm to prevent energy leaks from sapping your pullup power. From here, you need lots of stability and strength in your shoulders as well. Your shoulders can provide a stabile base from which you can pull from if they are strong enough to do so.
The goal of this video is not to try and incorporate all 16 versions of the pullup into your next workout. The key is that if you are currently doing pullup after pullup but don’t find them very challenging anymore, you will want to try and up the intensity of the exercise and pick some new versions of it for your back workout.
When you are ready to take your back gains to the next level, be sure to head to and get the ATHLEAN-X Training Program. Most that do this program not only see significant gains in their athletic physique and development but will also notice a major uptick in the number of pullups they can perform compared to what they can do now.
For more videos on how to strengthen your back and do more pullups, be sure to subscribe to our channel here on youtube at
42 comments
Amazing what a person can do with a a metal bar
16 different ways of showing me I need to get stronger before watching this video again lol
where's the 1-finger pull-up? xD
A fantastic set of pullups! But there are couple of others you could add. Personally I like wide grips with leaning back at top, and a variation of commando-pullups but when you bend back just below the bar.
Is there a behind the neck pull up?
Dude, those headbanger pullups are no joke.
Headbanger pullups…. those things just look amazing and I NEVER see anyone do them!
So I knew this guy was fit, but did not realize he could do a full clean one arm pullup!
Hey Jeff does it still count as a commando pullup if I'm wearing underwear under my Adidas track pants?
THAT IS NOT A FRONT LEVER PULL UP!!!
Jeff is a machine. What an inspiration!
That cyclon pullup…. looks awesome…. FEELS awesome
For Jeff, this video doesn't represent his workout, nor his warm-up.
He's just getting out of bed.
Legit Lit
Now I can say he's Natty.
At 2:46 he jumps in slow motion. Lol idk tho. Set camera farther n normal speed
Can't do a single one. Mission 2020: 10 in a row. Bought the bar, got the band 💪
hahaha awersome , i see this videos of jeff for 1 or 2 years and i have a dude the max lever of jeff in chalistenic
is so strong and example for me and my training
Those angled are actually called archer just thinking I should tell you
Also that’s not a front lever pull-up you can look them up a proper one is you hold the front lever the entire time while you pull up
weighted pullups left the chat..
2:14 when u realize how INSANELY STRONG Jeff Cavalier is
what about behind the head?
Where is the full range of motion???
The music at the 10th though
2:48 one arm chin up
Well damn…… Bet! Let's go!!! DISLOCATES SHOULDER
Guys one question, for commando do I have to alternate wich hand is front and back?
2:48 – That… is the face of pure agony.
Thank Jeff, I'm a fan of your videos but on this one it would have been so much more profitable to hear you explain what's the benefit of each one/how to choose a subset of them to work the full back.
Tonight we f*cking up the bar
It is hurting😂
Elite Calisthenics athletes watching this video : is that hard?
I can do about 10-12 most days! I’ll have to try some of these, they look insaannneeee!🤣🔥
Pullups are great! Pullups are the main exercise i do because I do calisthenics. They give you mighty arm back and core strength. Just do alot of volume and do all the grips.
🔥🔥🔥🔥🔥
This guy has more back muscles than the particles in our solar system
Let me simplify it to you, want harder pull ups? Add weights… No need to thank me😐
I gotta say none of these looked easy for him and he’s shredded. Good job man! Liked before I even started the video.
Fuck, not perfect from
Gracias maestro…
is it weird cause i can do atleast 2 one arm pull ups but can't hold a front lever