How To Build Muscle With A Pull Up Bar

Handy, convenient and delivering fast results, pull up bar training is a nifty way to workout at home and sculpt a killer physique.

Check out the hidden secrets of pull up bar training

With a proper pull up bar training, you can supercharge your fitness routine and rip your muscles.

Polish Your Form and Skills

While the pull up fitness equipment is deceptively simple—a single bar hanging across your door frame—you need to hone your skills to an art form to reap the benefits. A proper grip is an essential requirement, and you need to perfect your overhand and underhand grips. In an overhand grip, your palms face away from you. With an underhand grip, they face towards your body. A single rep might prove too much for a greenhorn but do not despair or attempt to cheat. Always keep you back straight and your abs tight. Frequent training is the key to achieving mastery in the delicate bodyweight exercise.

Polish Your Form and Skills

Test the Waters with Negative Hangs

Not everyone will grab onto a pull up fitness equipment and get off to a running start. You may have to build up your upper body strength to make a single rep. Negatives are an excellent way to surmount this particular hurdle. Stand on a bench that elevates your chin above the bar. Hold the bar in an underhand grip with the hands shoulder width apart. Slowly lower yourself until you are hanging on the door frame workout equipment with your hands straight. Release and jump back on the bench. Do not feel the pressure to outdo yourself. Crank out three sets of as many negatives as you can in proper form. A bit of caution, though: do not overdo it as you might have sore arms. When you can finally knock off a set of ten negatives, you can manage a pull up with relative ease.

Test the Waters with Negative Hangs

Build Bigger Arms with Chin-ups

Grab your gofit pull up bar with an underhand grip, keeping your hands shoulder-width apart, then get into a dead hang while keeping your elbow straight. Arch your back a bit and keep elbows close to the body, and then tighten your core and lift your chin past the bar. Lower back to a dead hang and pull yourself up again on the door frame workout equipment. Although you might struggle through the initial stages, favor quality over quantity. It is more productive to do ten chin-ups of one rep each than to do a set of ten in bad form. Chin-ups build bigger and stronger arms, which are the precursor to an effective workout routine on your pull up home gym.

Build Bigger Arms with Chin-ups

Sculpt that Back and Shoulders with Pull-ups

Although similar to a chin up, pull ups use an overhand grip making them a more difficult exercise. However, with sufficient practice, you can perfect the exercise on any pull up fitness equipment. Keeping your hands shoulder width apart, grab the bar in an overhand grip and get into a dead hang while keeping your elbows straight. Keep your back straight, tighten your core muscles and lift your chin above the bar and lower slowly back to a dead hang. Aim for three sets of ten reps in proper shape and form. Resist any attempt to involve your hips or swing your legs, as these moves will hinder your progress. With a regular pull up bar training, you can increase the reps and sets as your form and growing strength allows.

Work the Abs with Knee Raises

Chin-ups and pullups mainly work your back, shoulders and your arm muscles. Knee raises, on the other hand, are excellent beginner exercises to rip your ab muscles. Get into a dead hang on your gofit pull up bar with your legs hanging straight. Tighten your abs, raise your knees to your chest in a slow, controlled movement, and then lower your feet unhurriedly back towards the floor. Swinging your hips engages your hip flexors, which lowers the load your abs have to bear when lifting up the knees. When using a door pull bar or a low bar, you can still do the exercise by keeping your knees bent the entire time.

Feel the Burn with L-Sits

Once you can comfortably raise your knees, it is time to kick it up a notch with L-sits. L-sit is a static exercise that challenges your core and sculpts your lower abs while allowing you to perfect your dead hand technique. Get into a dead hand position with your hands shoulder-width apart, with the elbow locked straight. Raise your legs off the floor and spread them straight until your body attains an L-formation. Make all your movements slow and controlled at all times. Keep your core muscles tight and squeeze both your glutes and thigh muscles while keeping your knees locked and toes pointed. Hold for as long as possible before dropping your legs into a dead hang position. You can bend your knees if your abdominal muscles are not strong enough to hold up your feet in a stretched position. With regular practice, you get to build your core muscles and strength.

Kicking a Notch with Windshield Wipers

After strengthening your core muscles, arms and shoulders with pull up bar training, you are ready to kick the notch even higher with windshield wipers. As the name suggests, the exercise mimics the motion of the wipers on a car. Grab the bar with an underhand grip and get into a dead hand position then get into an L-sit position. Rather than remain static, swing your feet while still in a stretched position and swing slowly to the right. From the right side, swing your legs all the way to left side in semicircular motion. Keep the motion tight and ever so slow. Build your reps as your strength and endurance allows you to but aim for three sets of 10 to 12 reps each. As your endurance grows, you can kick it even higher by touching your toes to the pull up home gym on either side.