Forget the bench press; this pull-up bar workout is perfect for crafting that coveted V-shaped torso.
Sure, there are plenty of effective bodyweight workouts you can do on your best exercise mat – however, for all-round strength and muscle, the humble pull-up bar workout could be your new go-to exercise.
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.
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
(Read on for full instructions on how to do each exercise…)
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.
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