Pull up bar exercises are workouts in which you use a pull up bar to perform various exercises. You can do pull ups, chin-ups, or dips by putting your hands on the bar and moving your weight between your waist and the ground. A Pull up bar allows for more personalization of the exercises and focuses on the upper body. For example, whereas you might need two separate pieces of workout equipment to do a tricep pushdown and bicep curl, you can do both at once with your weight on a pull up bar.
- 14 Best Pull Up Bar Workouts
14 Best Pull Up Bar Workouts
Inverted hangs are a great way to build grip, finger, and forearm strength. To complete this exercise, you’ll need a steady overhead bar that’s just over your head height. Start by grasping the bar with both hands and then lift yourself while keeping your abs tight and legs straight.
Your arms should be unable to move (there should be some tension but no movement). Hold for up to 30 seconds or for as long as possible while maintaining good form to achieve the dead hang form.
Forearm pull up.
A forearm Pull up is also one of the best exercises to build grip, finger, and forearm strength. To complete this exercise, you need to find a stable bar just over your head height.
Start by bringing your arms overhead with your elbows straight and your abs tight (your hips should be close to the ground). Bring yourself towards the bar as far as possible.
Hold for up to 30 seconds or for as long as possible while maintaining good form. The movement should come from the elbow joints rather than shoulder or back muscles.
Side-to-side pull ups.
Side-to-sides are one of the best exercises for your grip, forearms, and back. To complete this exercise, you’ll need a stable bar that is just over your head height. Start by lifting yourself with your abs tight and elbows tucked in close to your body.
Hold for 30 seconds or so while maintaining good form. This exercise is a relatively new one, and it targets the muscles in your shoulders and back.
It’s important to use a full range of motion when you do the side-to-side pull up, going from a stretched position at the bottom of the movement to a flexed position in the top half.
Hanging knee raise
This is a difficult exercise that will help strengthen your abs. A Hanging knee raise can be done in two positions:
1. From the top of the suspended rings, kneel on the floor with forearms on the ground and hands pressed together under your chest
2. Hang from the rings so that your body is in a straight line and arms are locked out (bar should not touch the ground) with palms facing down to the floor
Tighten your abs while lifting your knees to your chest while balancing on your toes. With one rep, lower yourself back down to starting neutral position while extending your arms straight out in front of you.
Garhammer raises are used to target the lower body muscles more directly, with the weight moving off of your spine.
Take a barbell on the ground and remove some weights from each end. Bend over at the waist, keep all weight on your heels, and grab hold of one end of the barbell with both hands.
Straighten up slowly while holding on to that end for balance, then bend over again halfway down before returning to an upright position. Perform this exercise for ten reps.
Repeat with another arm first, then do two sets total full body workout routine done twice per week without rest between exercises or sets during a workout session.
Hanging leg raise
A hanging leg raise can be an excellent abdominal and pelvic floor exercise for you to try. For the best execution, follow these steps:
1. Lie on your back on a flat surface with your arms fully extended by your sides with your palms facing up.
2. Bend your knees and lift them off the ground, then place them in front of you until they are bent 90 degrees at the knees while maintaining your low back on the ground.
3. Loop one foot over one end of a resistance band while leaving enough slack in the other end to give yourself some resistance when pulling it down to the ground. Loop both feet over each end of the band if you are more advanced or need more resistance for this exercise.
4. While holding onto the band, exhale and then contract your abdominals to lift your legs toward the ceiling until they are perpendicular to the floor. If you have trouble balancing your lower back while doing hanging leg raises, bend your knees at a 90-degree angle to give yourself something stable to push against.
5. Inhale and slowly lower your legs back down, bringing them over the band.
6. Do 2 sets of 10-15 repetitions for leg raises daily.
Windscreen wipers exercises are a series of exercises that can help to strengthen the muscles associated with the shoulder girdle. Such strength training exercises can also help improve the scapula’s mobility, which is essential for healthy shoulder movement.
The muscles exercised in this way include the pectoralis major and minor, serratus anterior, and rhomboid.
Hanging crunches are your usual crunch that is performed with feet off the ground. Hanging crunches work more on your midsection than regular crunches do.
When in a hanging position, you are suspended in the air, which will raise your legs off the ground. This causes a more intensive contraction in your abdominals and reduces the amount of resistance when compared to regular crunches.
Muscle Ups are a great exercise that helps build upper body strength and explosiveness. They also work the muscles in your forearm, biceps, chest, and legs.
Muscle-ups are also an excellent way to improve overhand grip strength, which can be very important for individuals looking to compete in rock climbing competitions. Grab the bar firmly for better results.
The dragon flag.
The dragon flag is an ancient abdominal exercise that can be performed using only your own body weight. This abdominal workout helps isolate the rectus abdominus muscle.
To perform this exercise, you must lie on your back with your arms in front of you and your legs in the air. You then raise your feet off the ground by wrapping your toes around a fixed object or railing.
After this, you curl up into a ball while simultaneously squeezing your abs to avoid lumbar flexion. From here, push yourself up until your legs are completely straight.
You then bring yourself down slowly until you are back in the starting position.
Burpee pull up
Burpee pull up bar exercises are a good exercise for your back, arms, shoulders, and abdominal muscles. When doing this exercise, start by standing with your feet shoulder width apart.
Then place your hands on the ground right next to your feet. From there, you bend down and place one hand at a time on the other side of your feet.
Start to walk forward until you are in a push up position, then do one push up before jumping into the air while pulling both feet off of the ground so you can reach for it. Finally, land on both feet and go back to the starting position.
Pullups with mixed grips.
A new study on the effectiveness of mixed grip pull up has found that they may be more effective than a traditional pull up because of the increased use of stabilizer muscles.
The study consisted of 14 men and 10 women trained in weightlifting with at least six months of training. This group was then split into three groups–one that did only traditional pull-ups, one that used mixed grip pull-ups, and one that did pull-ups but switched their hand position every other set. These groups were tested for maximum repetitions on both exercises after 12 weeks of various workouts.
Through their data, the researchers found out that the group that did mixed underhand grip pull-ups had significantly less back pain than the other two groups.
Start by hanging from a pull up bar with your palms facing away. Then, rotate your elbows close to the sides until they are next to your ribs.
You can also transition into L-hang siders by bending at the waist and bringing your legs up parallel to the ground. From there, bend one leg in front of you while keeping the other straightened out behind you.
Hanging scapula retraction.
Hanging scapula retraction is an exercise that trains the muscle group in your back and shoulder blades to work together more efficiently.
To do this exercise, put your hands on a chair or any stable object so that you can get up high enough. Raise your feet off of the ground so that they are parallel with your arms. Now take a deep breath in so that you can tighten your abdominals.
Once you have done this, raise one arm to its fullest height while also squeezing it against the side of your torso. After holding this position for 6 seconds, lower it back down before repeating on the other side.
Can you look shredded with just a pull up bar?
Yes, you can get ripped with just a pull up bar. The key to this is doing the exercise in a slow and controlled motion that maximal stress on your muscles and minimal stress on your joints.
Working out with a pull up bar will stimulate the same muscle groups as different exercises like push-ups and dips, and you’ll be able to do it from your own home.
In one study published in 2015, researchers found that people who did the full range of motion chin-ups for 12 weeks increased their arm girth by 2 inches more than those who didn’t do pull-ups.
Are pull up bar exercises good?
No. Pull up bar exercises are only good if you’re doing them right. The best way to do them is to grip the bar with your hands facing away from you just below shoulder width apart, then pull your whole body up until your chin is over the bar. Put your arms straight in a line and repeat.
However, most people do them incorrectly. First of all, as with most exercises that involve pulling your body upwards, you should already be hanging from the bar before starting the activity.
Second, instead of gripping the bar with your palms facing away from you and using a shoulder width grip as stated above. Maintaining a proper shoulder width is crucial.
This results in a far less effective exercise and can even cause shoulder damage if you don’t have the core strength to use the correct form.
What exercise can I do on a pull up bar?
The most obvious answer is a pull up. Pulling your body up against gravity is the simplest way to engage your whole upper body. In addition, inverted rows are a fantastic exercise for those who are not looking to bulk up too much.
They will help you develop muscle in your back and biceps without adding too much bulk (if that’s your goal). Hanging knee raises are also fantastic for toning the abs. Knees are important during working on a pull up bar.
Can you get a six pack from a pull up?
No. Pull-ups are fantastic for building the back and arms, but they don’t target the abdominal muscles. That’s why it’s essential to include other exercises that target this area, like crunches or planks.