Best Pull Up Bar Exercises For Health And Performance 2019

Pull up bar exercises are key to improving and maintain the posture chain muscles of the body. Also, known as the anti-gravity system. There are a number of another way to improve this system. Kettlebells and suspension training are two other methods which are excellent for improving the posture chain system.

Band assisted pull up bar exercises

Movement Patterns: Chin/ Pull Up
Equipment Used: Band, Chin Up Bar, Other
Muscle Groups: Biceps, Lat Dorsi

Instructions:

  • Attach a band to a chin-up bar and place it around your feet or knees. You may need to use a bench to assist you to get into position. The stronger the band the more assistance you will receive and the easier the exercise will be.
  • Hold the chin-up bar with hands just width wider than your shoulders with palms facing away from you.
  • Drawing your belly button inwards pull yourself up to the bar.
  • Slowly lower and repeat.

Mixed grip pull up

Movement Patterns: Chin/ Pull Up
Equipment Used: Chin Up Bar
Muscle Groups: Biceps, Lat Dorsi

Instructions:

  • Hanging from a pull-up bar with both hands holding the bar one hand over the other.
  • Draw your belly button inwards and pull yourself up while rotating your body as you rise up.
  • Slowly lower and repeat pull and rotating in the other direction.

Reserve gip pull up bar exercises

Movement Patterns: Chin/ Pull Up
Equipment Used: Chin Up Bar
Muscle Groups: Biceps, Lat Dorsi

Instructions:

  • Hanging from a pull-up bar with palms facing towards your body hands approximately shoulder width apart.
  • Draw your belly button inwards and pull yourself up the forearms and body should stay vertical.
  • Slowly lower and repeat.

Wide grip pull up bar exercises

Movement Patterns: Chin/ Pull Up
Equipment Used: Chin Up Bar
Muscle Groups: Biceps, Lat Dorsi

Instructions:

  • Hanging from a pull-up bar with palms facing away from your hands one hand width wider than your shoulders.
  • Draw your belly button inwards and pull yourself up the forearms and body should stay vertical.
  • Slowly lower and repeat.

Kipping Pull up bar exercises

Movement Patterns: Chin/ Pull Up
Equipment Used: Chin Up Bar
Muscle Groups: Biceps, Lat Dorsi

Instructions:

  • Hanging from a pull-up bar with palms facing away from your hands wider than your shoulders.
  • Pull yourself up to the bar using coordinated effort from your arms and lower body ‘kipping’ movement driving your hips and legs upward.
  • Lower and repeat for the prescribed number of reps.

Hanging Leg Raise

Movement Patterns: 
Equipment Used: Chin Up Bar
Muscle Groups: Hip Flexors, Sagital

Instructions:

  • Hanging from a chin-up bar with straight arms and knees bent to 90°.
  • Drawing your belly button inwards curl your pelvis and spine upwards using your abdominals whilst maintaining the angle at your hip and knee.
  • Lower under control and repeat.

 

 

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