Home Pull Up Bar Exercises

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Home Pull Up Bar Exercises

The best pull up bar is the one that fits your life and home gym situation. That said, getting a chin up bar / pull up bar isn’t going to immediately turn you into a sculpted god. Pull ups are one of the best exercises you can do for your upper body fitness, but you have to DO THEM. So get a pull up bar that you can install in a place where you’re going to see it and be compelled to use it.  A doorway pull up bar in the middle of your home can definitely help you achieve your fitness goals. The next step is yours.

Home Pull Up Bar Exercises

Want to climb a rope? Lift yourself out of the pool like a mermaid? Look like Michelle Obama? Yeah, that all requires upper body strength. Pull-ups are going to get you there. Find a pull-up bar in any gym, install an inexpensive over the door pull up bar at your home or even venture to a nearby playground or exercise trail and try this simple pull-up bar workout –

Home Pull Up Bar Exercises

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Also referred to as a multi-training door gym, the Gold's Gym pull-up bar is not just for doing pull-ups. It is designed for you to perform several body-weight strengthening exercises for your upper-body muscles, including muscles in your back, chest and arms. Snap the apparatus to the top or bottom of your door frame or set it on the floor to perform additional exercises.

Home Pull Up Bar Exercises

The pull-up bar is one of the most adaptable and effective pieces of home kit you can buy. It uses your own bodyweight to work a vast range of muscle groups in ways that are near impossible to replicate on regular gym equipment. The fact that you are hanging freely means that every move engages your core in order to stabilise your body. And the mixture of static muscle contractions with regular flexion and extension movements hits your muscle fibres from all angles. In short, there’s almost nothing it can’t do. 1. Standard chin-up Grab the bar with a shoulder-width grip, palms facing you. Pull yourself up until your chin is level with the bar, then slowly lower until your arms are fully extended. If you can’t initially do full chin-ups and pull-ups, work up to them using moves 5 and 6. This classic grip hits both your biceps and forearms, as well as your back. Get constantly evolving workout and nutrition plans personalised for your specific needs and training goals. Sign up to Men’s Health’s Personal Trainer tool now! Share Tweet Share Pin Email

Home Pull Up Bar Exercises

The pull-up bar is one of the most adaptable and effective pieces of home kit you can buy. It uses your own bodyweight to work a vast range of muscle groups in ways that are near impossible to replicate on regular gym equipment. The fact that you are hanging freely means that every move engages your core in order to stabilise your body. And the mixture of static muscle contractions with regular flexion and extension movements hits your muscle fibres from all angles. In short, there’s almost nothing it can’t do. 1. Standard chin-up Grab the bar with a shoulder-width grip, palms facing you. Pull yourself up until your chin is level with the bar, then slowly lower until your arms are fully extended. If you can’t initially do full chin-ups and pull-ups, work up to them using moves 5 and 6. This classic grip hits both your biceps and forearms, as well as your back. Get constantly evolving workout and nutrition plans personalised for your specific needs and training goals. Sign up to Men’s Health’s Personal Trainer tool now!

Home Pull Up Bar Exercises

A lot of pull up bars like the Iron Gym Total Upper Body Pull Up Bar don’t require any permanent supports, meaning no damage to your walls or door frames. Some of the doorway pull up bars like the Sunny Health & Fitness Pull Up Bar technically don’t necessarily require brackets, but it’s advisable since this type doesn’t use secure leverage like some other styles. The golden rule of getting healthier is to not injure yourself while doing it, so always err on the side of caution.

Home Pull Up Bar Exercises

Without a doubt, muscle ups are one of the most badass exercises you can do with a pull up bar. I’m admittedly still working on mine—I’ve got the chicken wing muscle up down, but doing a clean bar muscle up is another story. I’ll get there!

Home Pull Up Bar Exercises

Dips target your triceps, the muscle that extends from your shoulder to your elbow on the back of your upper arm. To do dips on the Gold's Gym pull-up bar, set it on the floor with the curved handles up. Sit with your back to the bar and grab the curved handles with a neutral grip — your palms face in toward each other. Extend your legs out in front of you. Straighten your arms, lifting your buttocks and legs off the floor and resting your weight on your heels. Bend your elbows, pointing them behind you, but do not allow your buttocks to touch the floor. Because the pull-up bar is not very tall, you will have a limited range of motion with this exercise.

The Iron Gym Extreme is our pick for the best leverage-based multi-grip portable doorway pull up bar. This portable pull up bar is a rugged, highly-functional tool that will take your upper body game to the next level. What’s best about the Iron Gym Extreme Total Upper Body Workout Bar is that it has so many grip options (5 total) including the traditional narrow, neutral, wide, but also an alternate wide grip and a side grip. The various grips allow you to target different muscle groups in your shoulders, arms, back, etc. Then you can take it off the upper door frame and place it lower to help with sit ups.

Use a chinup bar with parallel handles, or hook a V-grip bar over a straight chinup bar. Hang from the bar and pull yourself up until your chin is over it. Hold for a second, then lower yourself halfway. Come back up, then lower yourself to a full hang again. That’s one full “1.5” rep.

Jump up and grab a pull up bar with your palms facing away from you, making sure that your hands are about shoulder-width apart. Ideally, the bar will be high enough that your feet clear the ground, but you can still do these if you have a low bar or a doorway bar—they’ll just feel a little bit more awkward.

The US Marine Corps actually uses pull ups as a measure of upper body strength. If you can do 20-25, you’re in excellent condition. If you can’t do at least 3 pull ups, you’ve got some work to do. The good news is that with a home pull up bar, you can easily work on it and increase your repetitions every day.

Kipping is doing a sort of upward bucking thrust with your body to give a boost to be able to complete pull ups easier. Kipping pullups (or hip snap pullups) are popular with CrossFit practitioners to enable higher repetitions. The opposite of the kip up is the deadhang pull up that most people are familiar with. This is where you start from full or near full hanging extension of your arms and pull up using just your upper body in a slower, more controlled fashion. As CrossFit enthusiasts will tell you, kipping is not cheating and neither style of pull up is better or worse.  They’re just different.

Of course, there are all sorts of variations you can do if you can’t yet do a pull up, including flex hangs, jumping pull ups, and more. And if you can’t do one yet and want to work your way up to doing one or more pull ups in a row, make sure to check out the 12 Minute Athlete Pull Up Mastery course.

Although not required, brackets are recommended to keep the door pull up bar from slipping down the frame or falling off. So the pros are that you can put this type of bar just about anywhere in your home, the cons are that you should really use the brackets and your hand positions are limited to pull up or chin up.

Some of the best pull up bars have multiple grip options for getting even more variety in the workout. The Iron Gym Extreme Edition has 5 grip positions.  Again, pull up bars differ in style, features, and price. It’s hard to say there’s a best pull up bar as overall the verdict is that the action and result is the same. You’re fighting against gravity, and working out a ton of muscles doing it.

If you’re like I was in ’94, don’t exclude pull-ups from your workout. Sets of one rep eventually turn to two, two reps lead to sets of three, and before you know it, 10 or more pull-ups will be within your reach. My personal best is now 37 wide-grip pull ups. I can also do two reps with 100 pounds hanging from my waist and 20 reps with 25 pounds hanging. It’s taken a lot of work over the years, but it’s led to some wide, thick lats. The next time you train back, head for the bar and go to work. Your lats will thank you.

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