Pull-Ups on the Knees Are Challenging Strength-Building Exercises That Reinforce Good Shape
There are a variety of pull-up options that are easier or more difficult depending on what you want, but with the knee pull-up you get both. The shoulders are lighter in the lower position and it is harder because it enhances the full range of motion.
As the name suggests, you start the chin up on your knees. Ben Bruno, a personal trainer who has clients for Chelsea Handler and Keith Upton, explains that if your shoulder gets in the way while hanging, you can still fully straighten in a kneeling position without straining your shoulders.
Aside from providing a full range of motion, I’ve noticed that this variation does eliminate, or at least drastically minimize, sway and roll over, which I really enjoy. I guess you could call it Bulge Pull Ups.
If you want to make the knee pull-ups more difficult, you can start the exercise from a full stop. However, for this to work, you either need to be very tall or use a shorter bar that you can fit in a forging machine or squat rack.
Knee Pull-Ups | Ben Bruno