Angled pull up

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MASSAPOW Pull Up Bar for Doorway, No Screws Pull Up Bar, Angled

MASSAPOW Pull Up Ranking TOP2 Bar for Angled No Doorway Screws Pull,Bar,,No,,$34,Pull,Up,Doorway,,Sports Outdoors , Sports Fitness , Exercise Fitness,Angled,for,MASSAPOW,Bar,Screws,Up,/Helena331882.html $34 MASSAPOW Pull Up Bar for Doorway, No Screws Pull Up Bar, Angled Sports Outdoors Sports Fitness Exercise Fitness Pull,Bar,,No,,$34,Pull,Up,Doorway,,Sports Outdoors , Sports Fitness , Exercise Fitness,Angled,for,MASSAPOW,Bar,Screws,Up,/Helena331882.html MASSAPOW Pull Up Ranking TOP2 Bar for Angled No Doorway Screws $34 MASSAPOW Pull Up Bar for Doorway, No Screws Pull Up Bar, Angled Sports Outdoors Sports Fitness Exercise Fitness

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MASSAPOW Pull Up Bar for Doorway, No Screws Pull Up Bar, Angled

  • Make sure this fits by entering your model number.
  • Easiest Way to Unfold - Comes pre-assembled and ready to use. Attach the protective caps from package on both ends, pull the spring down, fold out the support, hang it on the doorway, and it is ready to use.
  • Reinforced stability, sturdy construction. No more shaking and rattling as other chin up bars do. Comfortable and ergonomic design to help protect wrists, ideal for deltoid growth. Adjustable cushioned door protectors prevent damages to doorframe
  • Fits a door width from 22.83" to 36.22" and depth from 4.73" to 8.27". Acceptable trim height up to 3.54". Safey weight limit up to 440 lbs. Of course, your doors must have mouldings and top trim, and make sure they fit within the sizes before purchase.
  • Bouns with two ressistant band (40 lbs.), two cushioned handles, a adjustable rope and carring case. You can do pull-ups with the assistance of the bands by using the ring in the middle of the upper bar, or use the resistant bands singly. The short rope is used to double the bands to reinforce the training.
  • Attention: Please measure before purchase. If the moulding above your door is wider than 4", or door width less than 22.83", larger than 36.22", or door depth more than 8.27", our pull up bar may not work. 100% Satisfaction Guarantee!

MASSAPOW Pull Up Bar for Doorway, No Screws Pull Up Bar, Angled

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Whether you prefer doing pullups or chinups, you'll need a solid bar that can bear your weight. And while any gym worth the price of admission probably has tons of spots for you to work on, investing in a pullup bar for your home gym space or even as one of a few strategic pieces of gear for your home is a great way to get stronger. Most fit right on a doorway, so you can get a quick pump anytime. (Wonder whether pullups or chinups are better for building bigger arms? A top trainer has the answer.)

There's no doubt that both pulling moves will help you get serious gains using just your body weight.

"There are few more comprehensive upper body exercises than the pullup and chinup. No matter which of the pair you choose to do, you’ll work your lats, biceps, rhomboids, rear deltoids, and core (to name but a few of the muscles involved) during every hard-earned rep," Trevor Thieme C.S.C.S., previously wrote for Men's Health.

Men's Health

Of course, there are also different types of pullups you can do, including kipping pullups, weighted pullups, and one arm pullups. You can use the moves to test your fitness, which is why they are part of the U.S. Navy SEAL fitness test, the FBI fitness test, the U.S. Marine climbing strength test, and the U.S. Marine Corps fitness test.

If pullups are a challenge for you, you may find chinups a little easier to accomplish, according to MH contributor Jake Boly, C.S.C.S.

"Generally, lifters will find that the chinup is easier than the pullup. The reasoning for this is that with higher biceps brachii activity, the shoulder-arm-forearm complex can be utilized slightly better than in the pullup," Boly writes. "Basically, lifters tend to have stronger biceps and lats when beginning their lifting journey—it feels more natural to vertically pull with a supinated grip." (Looking to master your chinup? Try this chinup challenge that will blow up your arms and back, or this chinup challenge that utilizes a resistance band.)

How to Do Pullups Better

“It's a staple in upper body workouts; we use it a ton in weight lifting,” says Sean Waxman, C.S.C.S., owner of Waxman’s Gym. “Depending on how you grip—wide most of the time—you'll see a thickening and a widening of the back. Your grip will improve, and your whole upper body will get stronger.”

Proper pullup technique is relatively simple, but that doesn't mean that you'll have an easy go of it every time you step up to the bar. The move can get difficult quickly for even the strongest among us as you gas your muscles.

It’s important to stay on-form as you do pullups so you’re getting the best possible workout while avoiding injury. Waxman has a few tips for those just starting out to remember. “You want to be hanging from a bar, whether it's a chinup or a pullup. You want to start with your arms extended, and you want to pull yourself up until the bar hits your chest or at least chin level. At the top of the movement, you want to pull your shoulder blades down and together.”

You might not be able to do all that right away. For some people, eking out even one rep is an accomplishment worth striving for, so you can't just jump up to the bar and pull. You might have to break the move down to its component parts. To really master the form, work your way up from dead hangs to full-on reps using this guide.

As you improve on your pullups, you may want to find ways to make them more difficult. “If you can blow out 20 pullups, you’re not really improving strength anymore,” says Waxman.

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First, he recommends adding some weight. “If you want to improve hypertrophy, you want to add enough weight to you’re doing eight to 12 reps. Then looking for improvement and more strength, you add more weight so you can do three to five reps.”

To add weight, you'll need a weighed vest or a belt that can have weight attached to it. Them try some new variations, like those seen in the video below.

Now that you’ve got the knowledge to start doing pullups, you need the right tools. As Waxman says, “All you need is a place to hang.”

So if you’re looking to do them at home, you need a pullup bar. Make sure that you place your bar in a sturdy spot, since you'll be trusting it to hold all of your weight. If it's a free-standing rig, make sure the ground is level and the unit won't slip. If you're hanging a bar above a door frame, make sure that place in your house can handle the weight, so you don't turn into a workout fail. (And Michael Eckert, the U.S. Marine that broke a world record when he cranked out 50 pullups in a minute, has also shared his pullup tips.)

We’ve done the research and rounded up the perfect pullup bars for guys looking to bulk up at home or in the office.

IRON AGE Doorway Pullup Bar

IRON AGE Pull Up Bar Doorway US Invention Patent with Smart Hook Technology




The best part about this bar? It requires zero assembly. It has unique smart hook technology so you just hook it right into your doorway. The carbon tubes that make up the bars also have a maximum weight capacity of 440 pounds, so it can take a heavy load. And this pullup bar's upper handle bar is 6 inches higher than traditional pull up bars, so it's ideal for taller guys.

Men's Health Multi-Function Power Tower

Women's Health Men's Health Multi-Function Power Tower

Women's Health Men's



This power tower was designed with comfort in mind. It has an ergonomically designed 3-inch thick angled backrest and angled forearm cushions for ultimate forearm and elbow support. Plus, the handle bars and leg raise handles are all adjustable. And the handlebars come with foam rollers for extra cushion. Its steel-coated frame has a 400-pound weight capacity and can be bolted into the floor or wall for extra stability and safety.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Perfect Fitness Multi-Gym Doorway Pull Up Bar and Portable Gym System, Sport




Simple and effective, the Perfect Fitness bar is ideal for those looking for multiple grip positions when pounding out pullups. From wide to neutral to palms-facing for chinups, this bar can do it all. The grippy foam handles deliver all the non-slip comfort you need. It mounts on a door securely—but you can take it down and put it on the floor to use the different grips for push-ups.

ONETWOFIT Multifunctional Wall Mounted Pullup Bar

ONETWOFIT Multifunctional Wall Mounted Pull Up Bar

$105.99 (34% off)


If you don’t love the idea of hanging from your doorway, a wall-mounted bar is a great solution. The incredibly sturdy and durable ONETWOFIT bar is adjustable with five different height variations and hold up to 440 pounds for guys of different sizes and skills. The bar itself is thick, so you’ll be getting an excellent grip workout at the same time.

AmazeFan Pull Up Bar

AmazeFan Pull Up Bar



This doorframe mounted unit provides some extra support and multiple bars: the traditional straight pullup bar and angled bar for additional wide-grip options. It can hold up to 400 pounds. Work you back, biceps, triceps, and chest all in one place.

Armpow Pull Up Bar

Armpow Pull up Bar for Doorway


This heavy-duty steel bar can hold up to 440 pounds of weight. The bar itself is covered in foam for a durable and nonslip grip, and it was designed with larger hooks for increased safety and stability as you workout. Plus, it will protect to the doorframe and wall.


RELIFE Power Tower




Willing to invest more in a bar that can do it all? Then get a station. If you’ve got the space, this is a dream. It has a bar at the top for pullups, but also grips for dips and abdominal raises. The pad on the back lets you comfortably do raises, and a thick foam grip on the pullup bar makes flipping your grip and doing chinups a breeze. More space, sure, but more complete results. Get a full-body workout on this one station.

ProsourceFit Multi-Grip Chin-Up/Pull-Up Bar

ProsourceFit Multi-Grip Chin-Up/Pull-Up Bar


This steel bar has tons of capabilities when it comes to getting a comprehensive upper body and core workout. It has a total of 12 grips so you can perform wide, hammer, close-grip exercises, and it can hold up to 300 pounds of weight.

FEIERDUN Doorway Pull Up and Chin Up Bar

FEIERDUN Doorway Pull Up and Chin Up Bar



FEIERDUN's stainless steel bar is a sleek and efficient. It attaches to nearly any door and holds up to 440 pounds for awesome pullups and hanging crunches, and it won’t bother your walls with anti-skid PVC mats on both sides to protect the frame from cracking and prevent the damage. Install in seconds and start your new pullup regimen.

LIANXIN Power Tower

LIANXIN Power Tower


This ultimate heavy-duty bodyweight station is a must-have in any home gym. It has everything you need for an upper-body workout: grips for chinups, grips for pullups, grips for dips, and even grips on the floor for raised pushups.


HANDSONIC Pull Up Bar for Doorway, No Screws Required Chin Up Bar Adjustable Dip Bars for Home Gym Exercise Fitness Up to 440 LBS



This steel pull up bar is perfect if you're low-maintenance—it requires zero screws or drilling. It can also hold up to 440 pounds, so it's a great option for weighted moves.

Ultimate Body Press XL Doorway Pull Up Bar

Ultimate Body Press XL Doorway Pull Up Bar with Elevated Bar & Adjustable Width

Ultimate Body



If you're a big guy or really like to add serious weight to your pull ups, this is the bar for you. It has easy installation, and a unique 3-bar design includes straight and angled handle options.

Iron Gym Total Upper Body Workout Bar

Iron Gym Total Upper Body Workout Bar




This pull up bar will hit every muscle group in your upper body thanks to its three grip positions (narrow, wide, and neutral.) It has comfortable foam grips and can hold up to 300 pounds of weight.

Ultimate Body Press Ergonomic Pull Up Bar

Ultimate Body Press Ergonomic Joist Mount Pull Up Bar

Ultimate Body



This welded steel bar was built to be more ergonomic, providing a more natural hand position to reduce strain on your shoulders, wrists and elbows. It also has 3 grip positions so you can hit different muscles with your pull up.

Duonamic Portable Pullup Bar

Duonamic Eleviia



Technically this isn't a pull up bar, but more like two individual pull up clamps with handles. They can also hold a massive 550 pound capacity, and can be packed up and brought with you on any trip or vacation.

HAKENO Pull Up Bar

HAKENO Pull Up Bar


This pull up bar requires no screws to install, and has a patented lock system so it won't dislodge from the wall. It's also covered in PVC for extra grip, and can withstand up to 500 pounds.

Emily ShifferEmily Shiffer is a freelance health and wellness writer living in Pennsylvania. 

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How To Master The Pull-Up – One Of The Toughest Bodyweight Moves There Is

You probably don’t need us to tell you that the pull-up is just about the toughest bodyweight exercise there is. If you’ve ever attempted to knock out a set in the gym, or just pull yourself up over a wall out in the real world, you’ll know the demands it places on your back, shoulder and arm muscles.

In the back it’s the lats, traps and rhomboids that bear the brunt of the effort, while you can challenge different parts of your arms by changing your grip (which you’ll learn all about below). The move also improves your core strength, and it’s one of the quickest and easiest ways to leave your entire upper body quivering with fatigue when training at home because a doorframe pull-up bar is the only equipment you need.

Alongside form guides for pull-ups and many variations on the exercise, you’ll also find a series of moves that help you build up the strength to execute a full pull-up, because if you’re not able to do more than a couple at a time you’re better off starting with something like assisted pull-ups or dead hangs. There are also form tips to help you pull off the perfect pull-up below, plus a few pull-up challenges you can try once you are adept at the exercise. Enjoy.

Why is the pull-up important?

“It’s the ultimate test of upper-body muscular strength and one of the very few bodyweight moves that works your back and biceps,” says former Royal Marines PTI Sean Lerwill. “A lot of guys get fixated on their bench press best, but I think your total pull-ups effort is a far better indicator of a strong, stable and functionally fit upper body that has real-world performance capability.”

How many should I be able to do?

The Potential Royal Marine Course (PMRC) requires you to do three full pull-ups to stay on the course, while 16 gives a maximum point score. “A guy in good shape should be able to do about six perfect-form pull-ups at a slow and controlled tempo, with an aim of getting to 12 reps,” says Lerwill. “Once you get to that point you should make them harder by holding a dumbbell between your ankles or wearing a belt with weight plates attached.”

What do I do if I can’t do any?

“The best way to build pull-up power is by doing wide-grip lat pull-downs, both heavy-weight sets and high-rep sets,” says Lerwill. “Eccentric pull-ups – where you ‘jump’ to the top position and lower back down very slowly – are also very good training drills.”

How do I get started?

There is lots of advice about pull-ups below that can help everyone from beginners to experts master the move. But if you’re looking for an accessible plan to take you from being unable to do one pull-up to being able to complete a set of them comfortably, then this four-week pull-up training plan is exactly what you need.

The plan involves doing one modified pull-up or pull-up assistance move a day on the first six days of the week (you get to rest on the seventh day and feel like God). Each day’s routine will only take you a few minutes, so you can either add it to a more involved training session or just knock out your reps and get on with your day.

How To Do A Perfect Pull-Up

  1. Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you. Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground.
  2. Keep your shoulders back and your core engaged throughout. Then pull up. Focus on enlisting every upper body muscle to aid your upward endeavours.
  3. Move slowly upward until your chin is above the bar, then equally slowly downward until your arms are extended again.
  4. Aim for 10 pull-ups, but be prepared to fall short.

Do not be daunted if the idea of smashing out 10 pull-ups seems laughable right now, there are plenty of ways to build up to even your first full pull-up. Start by getting used to your own bodyweight by holding a dead hang for as long as possible without even bothering to try and pull yourself up.

You can also prep for pull-ups by strengthening your back muscles. Exercises like bent over dumbbell rows and inverted bodyweight rows will help. Many gyms will also have assisted pull-up machines, where you kneel on a platform that will give a certain amount of help in raising you up depending on what weight you set it at. You can also put your foot or knee in a large looped resistance band attached to the bar if you don’t have access to an assitance machine. 

Pull-Up Assistance Lifts

Try these supportive machine moves to power up your pull-up prowess.

Lat pull-down

This machine move most closely replicates the muscle actions required to do pull-ups. The wider your hands on the bar, the more you isolate your lats, making each rep harder.

Cable face pull

This works wonders for your pull-up ability by not only improving your hunched-over posture from too much sitting but also making you learn how to retract your shoulder blades properly, which is key to perfect pull-up form. Do three light sets of 15 after your back or shoulders session.

Negative pull-up

Make a positive effort to up your pull-up max with negative reps. Your muscles are stronger when lowering a weight than lifting it so at the end of a set, jump to the top, then lower as slowly as possible. Keep going until you can no longer control your descent.

Pull-Up Form Tips

Recruit the glutes

It’s tempting to think of the pull-up as an upper-body move and relax everything below the waist. But squeezing your glutes before you pull up will help you recruit as many muscle fibres as possible.

Use the full range

Using a full range of motion engages more muscle fibres and works them harder. Hang from the bar with both hands so your arms are fully straight. This is the start and finish position. Keep the full-range reps slow and smooth to reduce joint stress.

Get tight at the start

Bracing your body will engage your big and small stabilising muscles, making it easier to manage your weight. Keep your chest up and abs and glutes engaged. Initiate the move by retracting your shoulders, then drive your elbows down to pull yourself up.

Squeeze at the top

Once your chin is higher than your hands, squeezing your working muscles will recruit even more muscle fibres for greater strength and performance gains. Pause for one second at the top to squeeze your muscles, then lower back to the start.

Mix your grip

“Vary between wide, narrow and hammer grip hand positions to recruit more muscle fibres and correct any weaknesses for greater overall strength,” says trainer Andy Watson (@functionalfitnesstraining).

Break them down

“Remove momentum to target all three phases of the lift,” says Watson. “Pull your chest to the bar, pause for three seconds, lower halfway, pause, then lower to the bottom and repeat.”

Hang tough

“If your grip goes, you go. Get used to hanging from the bar with extra weight until failure. Then raising your own bodyweight when doing pull-ups will feel easy.”

Different Pull-Up Grips

Overhand grip

An overhand grip pull-up is the hardest to do, because it places more of the workload on your lats. The wider your grip, the less help your lats get from other muscles, making a rep harder.

Underhand grip

This grip turns a pull-up into a chin-up, and places more emphasis on your biceps, which makes it more of an arms move than a back one. Your hands should be shoulder-width apart.

Neutral grip

A neutral or palms-facing grip is your strongest hand position because it distributes the workload between multiple muscles. Use it initially to start building strength, or even as your final grip for a drop set.

Pull-Up Challenges

When you become a relative pull-up pro, test your mettle with these challenges.

Russian Special Forces Challenge

This test stems from the entrance exam undertaken by new recruits to the Russian Special Forces. It’s not for the faint-hearted. You’ll need to perform 18 complete pull-ups without sacrificing form or technique. If that doesn’t sound tough enough, you’ll have a 10kg weight attached to your body – either in the form of a kettlebell, plate or weighted vest.

Dead Hang Challenge

Select a weight with which you can perform 15 comfortable pull-ups. That may be your bodyweight alone, or you may be able to add 5-10kg via a weighted vest or dipping belt. Your challenge is to hang at the bottom portion of the lift for 1-2min (depending on fitness level). It’s not as easy as it sounds, and to make it tougher, retract your shoulder blades as if you were about to perform an actual pull-up – and hold that position. This is extremely useful for those looking to quickly gain strength on the pull-up.

The 10 Set Press-Up / Pull-Up Combo

Five pull-ups, straight into ten press-ups. No rest in between. Ten sets. Ideally perform this at the end of your session for a strength and endurance test. It’s a favourite of Combined Strength coach Andy MacKenzie (@ironmacfitness), and while appearing relatively simple at first glance, will lead to a lung-busting finish.

The Arched Back Pull-Up

“The pull-up is the key lift for upper-body strength, and I prefer the arched-back pull-up to maximise back muscle size and strength,” says Viktor Genov (pictured), a personal trainer at Fitness First Tottenham Court Road. “Arched-back pull-ups are more difficult than conventional pull-ups and that’s why most people don’t do them, but it is one of the very best ways to work to the lats, lower traps and forearms, and also recruits the middle traps, rhomboids and erector spinae muscles. Your lower back, glutes and hamstrings should also be engaged to keep your lower body from swinging back and forth.

“The ideal hand position for pull-ups is to have your hands grip the bar slightly wider than shoulder-width apart. This position will ensure optimal engagement of the lats, whereas taking your hands too wide will put too much pressure on your shoulders and going too narrow will restrict your range of motion.

“In the bottom hanging position, push your shoulders forwards and ensure they are externally rotated. This is very important to keep the shoulder joint stable and the ball of the joint secure in its socket. Starting a rep with your shoulders in a position of weakness can increase the risk of injury and dislocation.

“You want to start by depressing and retracting your scapula, which happens when you pull your shoulder blades down and together. Squeeze your lats, then initiate the move by pulling from your elbows and keep them close to your torso so they don’t flare out to the sides.

“You want to raise your chest up to touch the bar for the fullest range of movement – simply raising your chin to bar level or just over the bar won’t achieve the fullest range. Going to this top position will also improve the development of the connective tissues around the shoulder joint and increase muscular engagement across your entire back.

You can start with band-assisted reps to build up strength, and then introduce additional weight when you need to. “Add weight when the reps you can do no longer fit your training goal,” Genov says. “So if you can do 15 reps but want to train for muscle so you need to be in that eight-to-12 rep range, can add extra resistance to stay in that hypertrophy range.”


  • Beginner Up to 5 band-assisted reps at a 3120 tempo
  • Intermediate Up to 5 reps at a 3110 tempo
  • Advanced 10+ reps at a 2110 tempo
  • Viktor Genov’s PB 18

More Pull-Up Variations

We’ve put together 11 variations plus the classic pull-up – from the first-time negative pull-up to the ultra-difficult towel grip pull-up – to help progress your pull-up game. Once you can do a set of six to eight reps, move up the scale – adding an extra pull-up each week is a good rule of thumb.

How to do it Stand on a bench and get into the 'up' position before lowering yourself as slowly as possible.

Why? If a full set of classic pull-ups is too tough, these will allow you to fatigue your muscles fully and help build the strength to perform the full move.

Difficulty: 1/10

How to do it Exactly the same as the classic move, except you swing your legs to generate the momentum to pull to the top of the move.

Why? Practising with this move will build power in all your major back muscles.

Difficulty: 2/10

How to do it Take a narrow grip with your hands so that your palms are in front of your face.

Why? This variation increases the involvement of your biceps, reducing the load on your back muscles and making the move slightly easier.

Difficulty: 3/10

How to do it Grasp the bar with an overhand grip with your hands just wider than shoulder-width apart. Let your body hang straight down with your arms fully extended. Pull up and squeeze your lats until your chin is over the bar, before lowering slowly to the start position without swinging.

Why? Because it's an old-school classic that will work your upper-body like few other exercises.

Difficulty: 4/10

How to do it Grip the middle of the bar, with both hands almost touching. Pull yourself up and, as you reach the top, twist your body to go up and to the right before lowering and then repeating to the left side.

Why? This requires greater co-ordination during the 'up' move to raise your body to each side, while a strong core is developed to prevent your lower body from swinging.

Difficulty: 5/10

How to do it Grip the middle of the bar, with both hands almost touching, as with the Tarzan pull-up, but raise yourself higher, so that your head can clear the bar for each shoulder to touch it on alternate reps. Get good at this tricky move by first focusing on pulling yourself up as high as possible, ideally so that your chest touches the bar. As you get stronger move your head to one side of the bar to get even higher, and alternate sides with each rep.

Why? This variation requires a more explosive “pull” to get you, then keep you, moving to clear the bar. It also means you need greater core control and stability to manage your bodyweight when it’s moving quickly.

Difficulty: 5.5/10

7. Pull-up with alternating knee twist

How to do it At the top of the move, draw your knees in to your chest before twisting to the left, then to the right, before lowering slowly to the start.

Why? Your entire core is engaged during the twists, working your abs and obliques, while forcing your muscles to hold you in the 'up' position while you twist.

Difficulty: 6/10

8. Pull-up with leg raise

How to do it As you reach the top of the move, raise your legs out in front of you until they are parallel to the floor before lowering.

Why? This move will also work your abs and slow down each rep, forcing your back muscles to work harder.

Difficulty: 7/10

How to do it With a standard shoulder-width grip, move your legs back and forth in a walking motion as you raise and lower yourself. To “walk” yourself up super-slowly you need to work on your strength. Start with straight pull-ups with knee raises, then fast walking, getting gradually slower.

Why? This is one tough variation, and the slower you raise and lower yourself, the tougher it is. It also requires your core to work harder to keep your leg movement stable.

Difficulty: 7.5/10

How to do it Secure a weight plate to a belt or place a dumb-bell between your legs before performing the move.

Why? If you can do regular pull-ups without too much trouble, the additional weight will shock your muscles into growing bigger and stronger.

Difficulty: 8/10

How to do it Pull yourself to the top. As you approach the bar, lift up and to the left before moving across to the right and completing a semi-circle before lowering.

Why? This tough move requires huge strength to hold your body firm while moving sideways and downwards under control.

Difficulty: 9/10

How to do it Wrap two towels over the bar and grip one with each hand shoulder-width apart. Gripping the towels, pull yourself up to the bar before lowering slowly.

Why? Using towels requires great grip strength and builds forearm muscle power, as well as taxing the whole upper back and biceps.

Difficulty: 10/10

Pull Up Angled

How to Do Wide-Grip Pullups

The wide-grip pullup is an upper-body strength movement that targets your back, chest, shoulders, and arms. It also gives your core muscles a pretty fantastic workout.

Including wide-grip pullups in your overall fitness routine can help increase your strength in other movements, such as the lat pulldown and shoulder press.

Read on to learn more about the benefits of wide-grip pullups and how to do them.

“The wide-grip pullup is an effective exercise to strengthen the back and shoulders, since the motion contracts the latissimus dorsi, the largest muscle of the upper body.”
— Allen Conrad, DC, Certified Strength and Conditioning Specialist

How to perform a wide-grip pullup

Start by standing underneath a pullup bar, with your back and spine straight.

  1. Reach up and grab the bar with each hand. Your thumbs should be pointing toward each other, and your grip should be wider than your body.
  2. When positioned correctly, your arms and torso should form a ‘Y.’ To be more specific, each arm should be 30 to 45 degrees from your body, but no more than a 45-degree angle.
  3. Look straight ahead and pull your body upwards towards the bar.
  4. Pause, then lower yourself back down to the original position.

“If performing a wide-grip pullup is too difficult, you can start practicing with a weight-assisted pullup machine,” recommends Allen Conrad, DC, Certified Strength and Conditioning Specialist (CSCS). “These machines have a platform you kneel on while performing a pullup, and the counterbalance of reduced weight can help you develop arm strength to perform a standard wide-grip pullup,” he explains.

The key to using a weight-assisted pullup machine is to start with a weight you’re comfortable with and change the counterbalanced weight as the exercise becomes easier for you to perform. Once you can lift your body weight, Conrad says you can progress to a standard wide-grip pullup on the hanging bar.

If you want to make the wide-grip pullup more challenging, Conrad suggests adding weight. There are three ways you can do this:

  • Wear a belt that you can attach a weight to.
  • Wear a weighted vest.
  • Hold a dumbbell by cradling it between your feet.

Each of these modifications will challenge the strength of the latissimus dorsi muscle during wide-grip pullups.

Muscles worked doing a wide-grip pullup

One of the reasons the wide-grip pullup is such an incredible exercise is because of the many muscles used to perform the move:

Latissimus dorsi

The “lats” are the largest muscle of the upper back, and they run from the mid back up to under the armpit and shoulder blade. Conrad says this muscle is the prime mover for adduction, extension, and internal rotation of the shoulder.


The “traps” are located from your neck to both shoulders. They connect the neck, shoulder, and back regions, and run downward in a V-shape pattern toward your mid-thoracic spine. Conrad says this muscle assists in shoulder elevation.

Thoracic erector spinae

These three muscles run along your thoracic spine in your back. Conrad says these muscles assist in back extension.


These small muscles are located between the thoracic spine and shoulders. They contract during the downward motion of the shoulder pull to cause shoulder adduction.


Located on the shoulder blade, Conrad says this part of the rotator cuff assists in shoulder extension.

Teres minor

Located under your armpit and behind the shoulder blade, Conrad notes this rotator cuff muscle assists in shoulder flexion and external rotation.

External oblique

Part of your abdominal muscles, the external obliques are located along the sides of your abdominal wall. Conrad says this muscle helps stabilize the core and assist the abdominal section during shoulder flexion.

Wide grip vs. close grip

The great thing about pullups is that you can change your grip to recruit different muscles. One way to do this is with the close-grip pullup. The close-grip version of the pullup changes the width of your hands.

With wide grip, your hands are more than shoulder-width apart. In close grip, you move your hands closer together, which impacts how your shoulder joints move as you perform the exercise.

The closer grip also allows you to recruit your biceps and chest muscles more than the wide grip, which means you may be able to complete more repetitions.

Alternatives to the overhead pullup

Performing the same exercise repeatedly can lead to boredom, overuse, and a decrease in performance and gains. If you’re looking to train the same muscles required in the wide-grip pullup, you might want similar movements you can add to your fitness routine. Here are some alternative exercises you can try:

Lat pulldown

  1. Sit facing a lat pulldown machine.
  2. Grab the bar with your palms facing away from your body, wider than shoulder-width apart.
  3. Lean your torso back and pull down on the bar until it hovers over your upper chest. Pause.
  4. Return the bar slowly to the starting position.

TRX horizontal row

  1. While standing, start with the TRX handles at the side of your chest.
  2. Lean back and slowly lower your body, keeping your back flat.
  3. When your arms are extended, pause.
  4. Pull your body back up toward your chest.

Band-assisted pullup

Using a thick exercise band to assist in the pullup allows you to target the same muscles with enough support to be able to do the move with good form. A good rule of thumb is the thicker the band, the more support you’ll get.

  1. Stand in front of a pullup or chin-up bar.
  2. Loop a band around the bar. Bend one leg and put the band under your knee, bust above the shin bone.
  3. With both hands, grab the bar and pull yourself up.

Barbell or dumbbell row

  1. Load a barbell with the appropriate weight.
  2. Stand with feet hip-width apart, and knees slightly bent. Shift your hips back, so your torso is parallel to the floor.
  3. Grab the bar with a grip slightly wider than shoulder-width, bend elbows, and bring the bar towards your chest.
  4. Pause and lower down to starting position.


Having the strength to do a wide-grip pullup is no easy feat. After you successfully do it once, though, the feeling of accomplishment is pretty awesome. That’s why it’s important to take your time through the natural progression of the movement.

Remember, if the traditional wide-grip pullup is too challenging, try one of the modifications mentioned above. Strict form and recruiting the correct muscles matter more than the number of repetitions you perform.


Pull up angled


MISTRENGTH is the bespoke gym equipment arm of Second Strength which manufactures fitness equipment of the highest quality. All of our products are manufactured in the UK using the best materials and fabrication techniques available and designed to a unparalleled specification suitable for heavy duty commercial use. Using our product and installation knowledge of equipment available today, we have produced our own to offer what we consider to be the best all round product available on the market.



The TITAN RIG range is a modular system that allows the customer to build a free standing or wall mounted design based on their own specific requirements and add attachments as required, or increase its size as need increases. TITAN RIGS are used as a cost-effective and fully commercial solution for suspension training, a replacement for Olympic Benches, a group training system with a variety of stations, or anything else you require.



TITAN RIGS are built to the highest specification and designed to last. Constructed from 80mm high gauge steel box section with a 3mm thickness, they can withstand the heavy use of any commercial environment. All attachments use a double securing system that guarantees user safety and will withstand the heaviest of use. Galvanising and quality powder coating is used for outdoor rigs and solely powder coating for indoor rigs.


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Contact us with your space requirements and training needs, and our design team will create a custom solution for you.


Package includes:

1 x Angled pull-up bar

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Angled Pull Ups

The 15 Best Pullup Variations

There are few exercises as timeless and effective as pullups. But, while they’re tried and true, there’s no denying they can get boring. That’s where pullup variations come in. These 15 alternatives will challenge your upper body and help you score new levels of muscle growth.

But before we get to the exercises, let’s cover some basics.

The Main Types of Pullups
There are two main types of pullups. “There’s the bodybuilding style, where your lower back is rounded and your knees are bent and the tactical style pullup—often used in the military and by gymnasts—where your legs are kept straight and slightly in front of your body as the pullup is completed,” says Marc Perry, C.S.C.S., C.P.T., and founder of BuiltLean, who personally recommends the tactical style pullup. “It keeps your core engaged to help protect your lower back and maximizes full-body tension.”

The Muscles Pullup Variations Work
Because this is a vertical pulling motion, you’re mostly using the same muscles for all pullup variations. The main difference you’ll find among these 15 moves is in the intensity of the muscle contraction, and which muscles are being targeted. For example, a wide-grip pullup will emphasize the outer portion of your back more than a close-grip pullup, which emphasizes the middle of your back. Interspersing these variations in your workouts will build your lats, mid-back, rear delts, biceps, forearms, and core—and by recruiting different muscles, you’ll avoid overuse injuries, too.

How to Choose the Right Grip
A pronated (overhand) grip is more difficult than a supinated (underhand) grip because your biceps are in a less-advantageous position to generate maximal force. This small difference is why underhand is generally easier than overhand (but not by much). For a neutral grip, your hands are facing each other side by side instead of forward or backward, which is in between the difficulty of a pullup and chinup, but may vary from person to person.

How to Incorporate Pullup Variations Into Your Training
“There are many different ways to infuse pullup variations into a workout and many different schools of thought as to how to get stronger, and more efficient at them,” Perry says. Simply put, the more you do pullups, the stronger you’ll get. So if your goal is to get really good at them, do them nearly every day.

The Best Number of Reps and Sets to Maximize Goals 
If your goal is to maximize strength, complete several sets without going to failure. This will help condition your nervous system to get stronger faster than it could by constantly going to failure. If you can max out at 10 reps, doing 5 sets of 7 reps (35 reps total) is better than 3 sets of 9 (27 reps total). If you’re shooting for maximum muscle growth, training several sets (5 to 10) to technical failure will stimulate your muscle fibers the most.

Where to Start
In general, a few sets of pullups is a good place to start. You want to give yourself enough rest between sets so you can complete a quality set with good form. “More rest is better for strength building; less rest is better for muscle building,” Perry says. Start off at 30-60 seconds rest between sets for muscle building, and 2-3 minutes for strength building. Once you master the move in its most basic form, start to incorporate these pullup variations.

The 15 Best Pullup Variations of All Time

1. Kipping

What it works and why it’s challenging:
“Traditional pullups are ‘strict,’ meaning no momentum is used to help pull your body up to the bar,” Perry says. But the kipping pullup—made popular by CrossFit—does, in fact, use momentum to help propel your body. Nailing down the technique is a bit tricky because it’s such a highly technical movement, but this is an excellent (though brutal) anaerobic exercise for your upper body. Once perfected, kipping pullups are a great way to build strong lats, wide shoulders, and a powerful grip.

How to do it:
Using an overhand grip with your hands shoulder-width apart, pull your legs back so your body creates a backwards arc. Then, forcefully pull your legs forward as you swing your body up to the bar (really take advantage of this momentum). Repeat for the desired number of reps. Note: You’ll be able to do more reps than you’d ever dream of hitting with traditional pullups.

2. Around-the-world

What it works and why it’s challenging:
Because you’re pulling your body up and over toward one hand, then across the bar to your other before coming back down to the starting position, you’re loading only one side of your body with weight. This puts more load on your muscles than a traditional pullup, which distributes your weight evenly. “Around-the-world pullups are a worthy segue to a one-arm pullup, because they emphasize one arm over the other in the initial phase of the pull,” Perry says. Note: You can complete these in either direction—clockwise, or counter clockwise.

How to do it:
Start with an overhand grip with your hands about 6 to 12 inches wider than shoulder-width apart. Pull your body up toward your right hand, then pull your body across the bar laterally to your left hand, then drop down back to the starting position. You can either repeat to the right hand, or pull up toward your left to change direction for the desired number of reps.

3. Weighted

What it works and why it’s challenging:
There are several ways to add weight to a pullup. “You can use a weighted vest, a weight belt with a chain to hang plates from, put one foot through a kettlebell and keep your foot flexed toward your shins, or hold a dumbbell between your crisscrossed legs,” Perry says. You turn a good bodyweight move into a great upper body strength exercise this way. Note: Heavy, low-rep sets activate different types of muscle fibers, leading to greater mass and strength.

How to do it:
If the bar is too high for you to grab standing, then set up a bench, plyo box, or other stable object you can stand on to reach the bar. Using your preferred method of adding weight, step on the box, reach for the bar with your desired grip, then begin completing your pullups. When you’re done, you can hop off (if the bar isn’t too high), or return to the box, then step down and remove the weight. You can easily personalize this pullup to your preference and goals by changing up your grip, pullup variaiton, and weight. Repeat for desired number of reps.

4. Close-grip

What it works and why it’s challenging:
A close-grip pullup better emphasizes the muscles in your arms. “That’s because they have to work overtime to pull your body farther, vertically,” Perry says. And don’t worry, you’ll still hit the major muscles in your back. Even though they’re not emphasized as much as your arms, you’re still activating your rhomboids, lower and middle traps, and serratus posterior superior to a great degree, Perry adds.

How to do it:
Grab the bar with an overhand grip slightly narrower than shoulder-width apart. Pull up to the bar in a smooth motion so the bar touches the bottom of your neck at the top of the pullup. Lower down—keeping the movement controlled—until your arms are locked, then repeat for the desired number of reps.

5. Wide-grip

What it works and why it’s challenging:
A wide-grip pullup emphasizes your back muscles to a greater degree than close-grip pullups. “This is because the distance your body needs to be pulled up to the bar is shorter,” Perry explains. This is a killer workout for the outer portion of your back; those muscles are triggered and firing to help pull your body up.

How to do it:
Grab the bar with an overhand grip wider than shoulder-width apart. Pull up to the bar in a smooth motion so the bar grazes the bottom of your neck at the top of the pullup. Lower down—keeping the movement controlled—until your arms are locked, then repeat for the desired number of reps.

6. Muscle up

What it works and why it’s challenging:
“A muscle up is similar to a kipping pullup in that some momentum is used to help propel your body up,” Perry says. “You need to pull hard enough so your chest clears the bar, allowing you to push your body up and over so your arms are completely straight,” he adds. People who can do 10 pullups may not be able to do one muscle up, because it requires such a substantial amount of pulling strength. The technique is difficult to master, but you’ll learn how to effectively move your hips, core, shoulders, chest, and triceps once you do.

How to do it:
Start with your hands in an overhand grip slightly wider than shoulder-width apart. Pull your legs back slightly, then forcefully pull your chest over the bar. As your chest is above the bar, extend your arms straight so your waist is roughly in line with the bar and your body is still above it. Drop back down using momentum, then pull back up and repeat for desired number of reps.

7. Towel Grip

What it works and why it’s challenging:
Aside from building the muscles in your arms, back, and core, towel grip pullups are one of the most effective exercises for developing grip strength. The reason: You really have to work to keep your hands from slipping off the towel as you complete each rep.

How to do it:
Drape a towel over the bar so both sides are the same length. Reach as high as you can on both sides of the towel, then pull your body up while maintaining your grip. “Use a towel that’s thick enough so it won’t rip apart,” Perry suggests. You can imagine the consequences of not following this tip. “Most small gym towels will rip, so consider using a couple of them at the same time,” he adds. Repeat for the desired number of reps.

8. L-sit

What it works and why it’s challenging:
“The L-sit requires excellent core strength, and hamstring and hip flexibility to keep your legs parallel to the ground as you pull up to the bar and resist on the way down for the duration of the set,” Perry says. This pullup is used by gymnasts, for example, and is an advanced pullup variation (i.e. this will destroy your abs).

How to do it:
Hang from a bar with an overhand grip and your hands shoulder-width apart. Lift your legs so they’re parallel to the ground and perpendicular to your torso. While keeping your legs straight, pull up to the bar—high enough so the bar grazes the bottom of your neck—then drop back down, and repeat for the desired number of reps.

9. Plyo

What it works and why it’s challenging:
“Plyo pullups, like clapping pullups, or even spinning pullups, require a substantial amount of pulling strength to get your body up to the bar with enough force so you can release your hands at the top of the movement, then catch the bar on your way down,” Perry says. This is a great test of explosive strength—especially once you’ve gotten confident with controlled varieties.

How to do it:
Assume a grip that’s slightly wider than shoulder-width apart, and forcefully pull your body up to the bar as fast as you can. Momentarily take your hands off the bar to clap your hands, then catch the bar on your way down; repeat for the desired number of reps.

10. Mixed grip

What it works and why it’s challenging:
For this variation, one of your hands is underhand and the other is overhand on the bar. “Know that the arm with the overhand grip typically works harder than the underhand arm to pull your body up,” Perry says. This is a two-in-one move that adds serious mass to your biceps and back; plus your core is forced to stabilize your torso and keep it straight, so you’ll get some ab work in, too.

How to do it:
Start with your left hand in an overhand grip and your right hand in an underhand grip with your hands shoulder-width apart. Pull up toward the bar so it grazes the bottom of your neck. Lower down until your arms are straight, then repeat. You can alternate sets by varying which hand is underhand and overhand.

11. Eccentric

What it works and why it’s challenging:
“An eccentric pullup slows down the negative, downward phase of the pullup, which taxes your muscles to a greater degree,” Perry says. “It resists the lengthening of your muscles and tears more muscle fibers than the positive phase of a pullup, which forces your muscles to shorten.” In layman’s terms, you’ll be sore as hell the next day. You can choose a certain amount of time to slow down the eccentric movement—say 5 or 10 seconds.

How to do it:
Using your desired pullup grip, pull up to the bar so it’s touching the bottom of your neck, then slowly drop your body down (really try to go as slow as possible). Pull back up to the bar and repeat until failure. Repeat for the desired number of reps, and see how many seconds you can hold during the eccentric portion of the exercise.

12. Single arm

What it works and why it’s challenging:
The single arm pullup is the hardest of all variations, because—obviously—just one arm pulls your entire body’s weight up to the bar. You can do this one of two ways, Perry says: Hold the wrist of the arm that’s gripping the bar, then use both to pull yourself up, or use just one arm without any assistance. Just know the latter is much more difficult.

How to do it:
Grasp the bar with your right hand using a neutral grip. While hanging with just your right arm, pull your right hip up so it shortens the distance between your right shoulder and right hip. (This helps connect your core to your lats and shoulders.) Now, forcefully pull your body up to the bar using your lats and core muscles, not your arm. Drop down and repeat with the left arm. Repeat for the desired number of reps.

13. Archer

What it works and why it’s challenging:
What’s great about this variation is you’re adding a significant amount of resistance with just your bodyweight.

How to do it:
Using a wide, overhand grip, pull your body up (high enough so your upper chest is in line with the bar), then bring your body to your right hand as you extend your left arm straight out to the side. Repeat this to your left side, extending your right arm straight out to the side, then drop back down. Repeat for desired number of reps.

14. Tandem grip

What it works and why it’s challenging:
Sometimes referred to as the “cliff-hanger,” the tandem grip requires both your hands to assume a neutral grip on the bar. If you have a bar that’s open on both ends, the pullup can be done on both sides. If it’s not, (you can only pull up to one side), consider putting the hand of the side you want to pull up to first closest to you, then place your other hand behind it.

How to do it:
Start with your right hand closest to you holding the bar in a neutral grip, and your left hand immediately behind it. Pull your head up to the right of the bar so the bar grazes your upper left shoulder. Drop back down, then pull your head up to the left side of the bar so the bar grazes your right shoulder, then drop back down again. Repeat for the desired number of reps.

15. Behind-the-neck

What it works and why it’s challenging:
“This exercise requires significant shoulder mobility, and in some cases, can cause shoulder impingement, which may lead to injury,” Perry cautions. This is because your head is pushed forward in front of the bar (so the bar touches the back of the neck instead of the front of the neck) as you pull your body up. Needless to say: Be careful with this one and consider recruiting a trainer for form advice before attempting it.

How to do it:
Start with an overhand grip with your hands about 6 to 12 inches wider than shoulder-width apart. Pull your body up, and push your head forward so that the bar touches the back of your neck. Drop back down so your arms are straight at the bottom position, then repeat for the desired number of reps.

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You will also be interested:

SIEBIRD Pull Up Bar for Doorway with Mount Hook - Chin Up Bar No Screws - Angled Grip Home Gym Exercise Equipment - Portable Pullup Bar Upper Body Workout Bar with Bonus Resistence Band

SIEBIRD Pull Up Bar for Doorway with Mount Hook - Chin Up Bar No Screws - Angled Grip Home Gym Exercise Equipment - Portable Pullup Bar Upper Body Workout Bar with Bonus Anti-break Resistence Band

➤Foldable design make it a best space saver.
➤High quality foam: no blisters on your hands.
➤Maximum stability, robust, high quality construction.
➤Newly door pads can prevent damage to your door frame.
➤Specially designed of 2020 Updated Version door hooks can fits almost all doors.

SIEBIRD Pull Up Bar is made for wider doorframes:
Maximum Load capacity: 440lbs/200kg.
Fit for door width of 23.33’’- 36.22’’ (59 - 92 cm); Depth: 4.73"-8.27" (12 - 21cm).
ATTENTION: Please measure before purchase! The bottom bar and top bar of this pull up bar are about 41 inches in length.
You need to ensure that there is enough space on the left and right sides of the door frame to place it.

Warm Tips:
✔Make sure the door frame is in good condition and can withstand the stresses caused by using the pull up bar.
(this is not suitable for plasterboard walls for example).
✔DON'T exceed under any circumstance the maximum load capacity of 440 lbs.
✔ONLY use the top bar to perform the fitness exercises.
✔DON'T jump up to grab the bar, as it may come loose from its anchoring.
✔DON'T hang on the pull up bar from your feet or legs.

1 * Pull-Up Bar
1 * Anti-break Resistence Band
2* removable cushioning plastic pads
1 * Installation instructions


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