Negative pull-ups on gymnastics rings are an effective exercise for the back and biceps. The focus is on the eccentric phase of the movement, meaning the slow lowering of the body. This exercise helps build strength and is useful for learning normal chin-ups.

Band-assisted pull-ups make traditional pull-up training easier by providing support through a resistance band. This exercise is particularly suitable for beginners or individuals looking to build upper body strength before being able to perform unassisted pull-ups. It primarily targets the back and arms. Compared to regular overhand-grip pull-ups, the intensity is reduced, allowing for a focus on proper form. This variation also helps in progressively learning pull-ups, similar to how negative pull-ups serve as a stepping stone to completing full pull-ups.

Underhand grip pull-ups with a band are a supported variation of classic Chin-Ups, where a resistance band reduces body weight to make the movement easier. This exercise is ideal for beginners learning to perform their first pull-up.

Although there are slight differences in muscle activation between Chin-Ups and Pull-Ups, such as greater biceps and chest engagement in chin-ups and more activation of the lower trapezius in pull-ups. These differences are hardly noticeable for beginners. Both exercises follow a similar activation sequence and are equally effective unless you're pursuing advanced bodybuilding goals.