5 Exercises To Spice Up Your Pull Up Bar Routine

Go beyond the ordinary chin up and pull up in your upper body workout. Incorporating new exercises into your pull up bar workout keeps it interesting and challenging while working your muscles in a new way. When it comes to exercises with the ProsourceFit Multi-Grip Lite Pull-Up Bar, the possibilities are endless! Go from intense hanging exercises to a floor workout without changing fitness equipment. 

Here are 5 exercises to spice up your pull-up bar workout at home or in the gym. Variations included for beginners. 

 

- Twisting Knee Raises 

 

 

1. Hang from the bar with hands shoulder-width apart. 
2. Cross your ankles and slightly bend your legs to a comfortable resting position. 
3. Curl with your knees together towards your left shoulder.
4. Return to resting position.
5. Curl with your knees together towards your right shoulder. 
6. Return to resting position.

Variation 1: Curl with your knees together straight upwards towards chest

Variation 2: Curl with your knees straight upwards towards the chest. Hold. 

 

- Leg Raises 

1. Hang from the bar with hands shoulder width apart. 
2. With legs straight, lift legs parallel to ground.
3. Keep your back straight and resist tucking your tailbone as you lift. 
4. Bend legs slightly if hamstrings are tight. 
5. Return to resting position.

Variation 1: Hanging with legs straight, scissor legs 10 times while keeping core stable.

Variation 2: Hanging with legs straight, lift right leg parallel to ground. Repeat with your left leg. 

- Sit-Ups 

1. Secure pull up bar to bottom of doorway with 
2. Lay on your back with knees bent and feet secure under the pull up bar. Hands on back of your head.
3. Lift your torso up to your knees and keep your legs secure with your feet under the bar. 
4. Roll back down to resting position. 

Variation 1: When lifting torso, twist torso to the right, touching your left elbow to your right knee. Repeat on the opposite side. 

Variation 2: When laying on your back, extend arms straight beside you pointing towards your feet. Lift your torso and touch fingertips to your heels. Hold for 30 seconds. 

- Push-Ups 

1. Place the pull-up bar securely on the open floor with curved handles facing upwards. 
2. Place hands on straight bar shoulder width apart
3. Get into a plank position. Extend legs behind you, balancing on your toes with legs, hips, and spine aligned.
4. Bend arms while keeping your body in the aligned position and touch your torso to curved bars. 
5. Straighten arms and return to plank position. 

Variation 1: Place hands on straight bar on foam handles in between curved bars. 

- Dips 

1. Place the pull-up bar securely on the open floor with curved handles facing upwards. 
2. Sit facing away from the bar with legs extended out. 
3. Grip curved handles behind you and lift lower body from ground, feet still grounded. 
4. Bend arms and bring your lower body down with you without touching the ground. 
5. Straighten arms still keeping your lower body off ground. 

Variation 1: Lift right leg off ground while you dip. Repeat with your left leg. 

Variation 2: With legs bent, raise hips towards sky instead of lowering body.