The pull up bar is good for so much more than simply pull ups. Here’s a pull up bar workout program that uses eight different pull up bar exercises to work your arms, back, chest, and abs.
Pull Up Bar Workout Program
Aim to do 2 sets of 8 reps for each of the following exercises.
- Jumping pull ups: With your feet on the ground, grip the pull up bar and jump. Engage your arms to clear the bar, and slowly lower yourself back down before the next rep.
- Classic pull up: Pretty self-explanatory, but choose your grip wisely. A curled, narrow grip is easier than a wide, overhand grip.
- The monkey: A one-armed, dead hang from the pull up bar. It’s harder than it sounds. Aim for 45 seconds per arm at first, and work up to 5 minutes.
- One armed lift: A one-armed pull up. If you cannot do these yet, work up to them by holding a static, one armed hang with your chin over the bar.
Each of these exercises are performed starting from a dead hang from the pull up bar.
- Hanging hip knee raise: Keep your legs straight as you bring your knees (or feet, depending on your flexibility) to your face.
- Weighted straight legged lifts: Grip a weight between your feet (dumbbells work well for this) and keep your legs straight as you raise them to be parallel to the ground.
- Hanging oblique knee raises: Rotate your lower body as you raise your knees to your chest, so that you bring your legs up to the left or right side of your body with each lift.
- Windsheild wipers: Bring your knees/feet up to your face, with your legs straight. From here, lower your legs to the right, bring them back to the middle, then lower them to the left.