You just bought a pull-up bar or you are planning to buy one for home use, but you don’t really know what the most effective exercises on such a simple device are? You are not alone. Almost all men know how effective pull-ups are, but few of them know how to alternate various routines in order to get the best results.
This article is meant to give you a few ideas that will help you get cracking. First of all, it is important to think about the results that you would like to achieve. Are you looking to grow your muscles or you are simply interested in keeping in shape? Are you planning on setting a deadline or a milestone or you have all the time in the world and a lot of will?
There are plenty of exercises that one can do with the help of a pull-up bar, but there are a few that are preferred by all trainees. Here they are:
This is one of the most popular exercises that can be performed on a pull-up bar. During this exercise, you must grab the bar with the palms towards your body. Then just pull up your entire body until your chin is parallel to the bar. Slowly lower your body while extending your arms. Repeat for as long as you can, but do not force yourself.
Gironda sternum chin-up
This exercise is almost identical to the previous one, with the only difference that you must pull your body up until your chest is parallel to the bar. It requires a bit more force than the first exercise.
Hanging knee raises
If you are a newbie and you want to strengthen your muscles, this exercise is ideal for you. Grab the bar with your hands facing your body and lower your body until your reach a hanging position. Lift your feet off the ground and start bringing them to your chest’s level. Repeat the same movement 15 times and perform a few series. This exercise will prepare you for more difficult routines.
Hanging leg raises
Although it is called “hanging”, this exercise is not similar to the previous one. Grab the bar with your hands facing your body, pull your shoulders back and lift your feet off the ground. Bring them into a horizontal position and keep them as straight as possible. Then start doing as many pull-ups as you can while tightening your abs. This is a great strengthening exercise.
If you are ready for a greater challenge, try this: grip the bar, pull yourself up and swing your legs upwards. Tighten your arms and abs and move your legs to the right and then to the left. Repeat as many times as you can, rest and start over.
Try to do these 5 exercises weekly and start observing how your body changes. After a few weeks of training, you should be ready for more difficult pull-ups such as the negative pull-ups, the behind neck pull-up or the climber pull-up.