What Is a Pullup Circuit?

Circuit training provides an outstanding way to improve your strength and muscular endurance. Circuits are comprised of five to eight exercises that are done one immediately after the other. For a pullup circuit, you will complete five types of pullups. Beginners should aim for two reps per pullup type and five total circuits. Novices should go for five reps per exercise and seven total circuits while more advanced athletes can attempt 10 reps and 10 circuits. Complete each rep as quickly as possible while ensuring proper form. Rest between each exercise should be between 10 to 15 seconds and can be from one to two minutes between circuits.

  1. Tried and True

    • For the standard pullup, grasp the bar with an overhand grip so your palms are facing away from you. Your hands should be slightly wider than shoulder width. Start from a dead hang, with your arms fully extended. Pull your chest up toward the bar and concentrate on pulling with your lats and upper back instead of your arms. Pause for one second with your chest at the top of the bar and slowly lower to the starting position. The pullup works the muscles of the upper back and rear deltoids.

    Go Out Wide

    • For the side-to-side pullup, start from a dead hang with a slightly wider grip than you normally have. Pull your chest upward until your chin is over the bar. Pause, then shift your upper body toward your left hand, then back toward your right hand. Return to center, then lower to the starting position. The side-to-side pullup works the upper back with a focus on the lats.

    Right to the Chin

    • For the chin-up, start with an underhand grip on the bar with your palms facing you. Move your hands close together so they are approximately one fist-width apart. From a dead hang, pull your chin up and over the bar. Briefly pause at the top and then slowly lower to your starting position. The chin-up shifts the workload from the back to the biceps.

    Towel Off

    • To perform the towel pullup, drape a large hand towel over the pullup bar so the its center is on the bar and both hands are hanging below. Grasp the ends of the towel with both hands. Starting from a dead hang, complete a pullup. In addition to working the muscles of the upper back, the towel pullup provides excellent grip training.

    Go Commando

    • To perform the core commando pullup, place your hands together on the bar with an overhand grip with your left hand and an underhand grip with your right hand. Pull your head to one side of the bar for your first rep and to the other side of the bar for the next rep. Alternate hand positions with each set to avoid muscle imbalances. The commando pullup also engages your abs and lower back to keep your body from spinning during the exercise.