Pull-up bar exercises
A horizontal bar high enough to hang from with your feet off the floor - the frame in the corner of the gym, a doorway bar at home, or the bar in a playground. It is the cheapest piece of equipment there is and the single most valuable: without something to pull on, your lats, mid-back, rear delts and biceps have no route at all. Set low in a rack it also gives you inverted rows.
With Pull-up bar and nothing else, 5 of the 18 muscle groups can still be trained to a full session's target.
Pull-up bar loads these hardest: Lats, Abs, Mid-back / traps, Biceps, Rear delts.
Where to find it: A steel bar mounted high on a frame or in a doorway, usually with knurled or padded grips.
Every movement on the Pull-up bar (10)
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Pull-Ups
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Chin-Ups
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Negative Pull-Ups
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Band-Assisted Pull-Ups
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Neutral-Grip Pull-Ups
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Wide-Grip Pull-Ups
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Inverted Row
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Hanging Leg Raises
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Hanging Knee Raises
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Toes to Bar
Best Pull-up bar movement for each muscle
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Lats Pull-Ups 100%
- Abs Hanging Leg Raises 95%
- Mid-back / traps Inverted Row 85%
- Biceps Chin-Ups 75%
- Rear delts Inverted Row 50%
- Forearms Pull-Ups 45%
- Obliques Hanging Leg Raises 40%
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