Pull-Up Bar exercises

Pull-Up Bar: 70+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the pull-up bar is for

A pull-up bar trains the back, arms, grip and core using only your bodyweight. Pull-ups and chin-ups build the lats and biceps, hanging builds the grip, and hanging leg raises are among the hardest core exercises.

Technique and safety

If you cannot do a pull-up yet, start with dead hangs, scapular pull-ups and slow lowering from the top (negatives), or use a band. Make sure a doorway bar is rated for your weight and fixed securely.

Five to start with

  1. 1
    AdvancedPull-Up

    The bodyweight standard for the back.

  2. 2
    IntermediateChin-Up

    Palms facing you, with more biceps involved.

  3. 3
    BeginnerDead Hang

    Hanging builds grip strength and prepares you for pull-ups.

  4. 4
    IntermediateNegative Pull-Up

    Jump or step up and lower slowly: the best route to your first pull-up.

  5. 5
    IntermediateHanging Knee Raise

    Core work hanging from the bar.

All 70+ pull-up bar exercises