Building stronger arms doesn’t require complicated equipment or endless variations of curls. One of the most efficient ways to develop upper-body strength—supported by decades of scientific research—is the pull up. When performed correctly, the pull up trains multiple muscle groups at once, with a particular emphasis on the biceps, brachialis, brachioradialis, and upper-back muscles that support arm growth.

In this article, you’ll learn about three highly effective types of pull up for stronger arms: the standard pull up, the chin up, and the neutral-grip pull up. Each variation shifts muscular demand in a slightly different way, offering a well-rounded stimulus for arm development.

You’ll also discover how and why these variations work according to current scientific evidence, and how t

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