You’re probably used to executing bodyweight workouts on the floor, with the help of a decent exercise mat. However, as with most exercise regimes, it pays to mix things up. Using a humble pull-up bar can work as many muscles groups – if not more – than many floor-based exercises. It can also provide some welcome variability to bodyweight routines. So if you’re looking to build upper-body strength and muscle, it’s time to get airborne. Try this pull-up bar workout as an alternative to your bodyweight sessions. Or build it into your existing routine.
Not only will it build your shoulders and back, but it will also aid your posture and fire up your forearms.
This workout combines this straightforward yet ultra-effective move with its cousin, the chin-up – one of the best biceps builders you can do – and the dip, which will make sure your triceps are doing their bit.
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How to do the pull-up bar workout
- Do 6-8 reps of each exercise
- Take minimal rest between exercises
- Rest 90 secs at the end of the circuit
- Do 3-4 rounds in total
Pull-up bar workout
1a. Wide-grip pull-up
1b. Hanging knee raise
1c. Chin-up
1d. Dip
1e. Hanging twisting knee raise
1a. Wide-grip pull-up
- Grip the pull-up bar with your hands more than shoulder-width apart. Brace your abs and pull yourself up until your whole head is above the bar
- Lower your body under control until your arms are straight. Keep your shoulders engaged and don’t sag at the bottom
1b. Hanging knee raise
- Hang from the bar
- Use your lower abs to raise your legs until your thighs are at least parallel to the floor
- Keep straight legs to make the move harder
1c. Chin-up
- Grasp the bar with your hands shoulder-width apart, using an underhand grip
- Start from a dead hang with your arms fully extended
- Pull yourself up by squeezing your lats together. Once your chin is above the bar, lower yourself back to the start
1d. Dip
- Attach the dip bars to the pull-up rig. Grip the bars with your arms straight
- Lower your body as far as you can go without stressing your shoulders. To work your triceps, stay upright; to work your pecs, lean forwards
- Press up powerfully but don’t lock out your elbows at the top
1e. Hanging twisting knee raise
- Hang from the bar with your knees bent
- Keeping them bent, use your lower abs to raise your thighs until they’re parallel to the floor, then twist them to one side
- Return to the start then bring your knees back up and twist to the other side
- Return to the start to complete 1 rep
This Opti Multi Pull-Up Bar is a sturdy, inexpensive option that’s quick and easy to install:
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