8 Pull-Up Bar Exercises To Work Your Entire Body

When you combine isometrics, pulling and pushing movements, and a bit of creativity, your pull up bar can give you a full-body workout without taking up much room. You’ll finish feeling like you spent hours at the gym when in reality you got the workout in your own home. It’s as simple as changing your grip, the angles you work, and the movements of your body.

If you’re looking for how to get a full-body workout with a pull bar, here are some of the best pull up bar exercises that you can do which are designed to target more muscle groups than normal pull-ups so you get a full-body workout.

8 Full Body Pull Up Bar Exercises

1. Burpee Pull-ups

   Muscle Groups: Side Shoulders, Front Shoulders, Biceps, Middle Chest, Lats, Glute Max, Quads, Hamstrings

   
   
   1. Stand in front of a pull-up bar.
   2. Drop down into a squat position with your hands on the floor, kick your feet back into a push-up position, and lower your body to the floor.
   3. Do a full push up, and then jump your feet back to the squat position.
   4. Jump up into the air, grab the bar, and do a pull-up.

2. Toes Above Bar

   Muscle Groups: Abdominals, Obliques, Hip Flexors, Serratus, Lats, Grip, Biceps

   
   
   1. Hang from the bar.
   2. Keep your legs straight. Bring them up and touch your feet to the bar.
   3. Slowly lower, and repeat as many times as you can do these.

   Advanced option

   1. Instead of touching your feet to the bar and lowering, keep your legs straight and drop them downwards left, back up, and then down to the right in a windshield wiper motion.

3. L-Sit Pull-Up

   Muscle Groups: Lats, Abdominals, Biceps, Chest, Forearms, Glutes, Groin, Hamstrings, Hip Flexors, Lower Back, Middle Back, Obliques, Quads, and Shoulders.

   
   
   1. Place your hands palms down around a pull-up bar and hang down.
   2. Raise your legs up so they are parallel to the ground and your body forms an L shape.
   3. Pull yourself up with your arms, keeping your legs parallel to the ground. Slowly lower your arms back down and repeat.

4. Hanging Knee Raises

   Muscles Groups: Rectus Abdominis, Hip Flexors, Obliques

   
   
   1. Grab the pull up bar with an overhand grip shoulder length apart. Keep your arms completely straight and make sure your feet are off the ground.
   2. Raise your knees toward your shoulders and stop when your thighs reach your chest.
   3. Lower your legs back to the starting position.

5. Around The World

   Muscle Group: Lats

   
   
   1. Hang from the pull-up bar with your hands shoulder-width apart.
   2. Raise your legs up so your feet are a little higher than the height of the pull-up bar.
   3. While maintaining control, rotate your legs in a circle in one direction.
   4. Pause, then rotate them in the opposite direction.

6. 90 Degree Hang

   Muscle groups: Rear Shoulders, Biceps, Lats, Rhomboids

   
   
   1. Do a pull-up and hold at 90 degrees using a narrow grip with your palms facing each other.
   2. For more intensity, use a wider grip.
   3. Hold for 10 seconds.

7. Bat Wing Chin-Up

   Muscle Groups: Biceps, Lats, Triceps

   
   
   1. Hold the bar with your palms close together and facing you.
   2. Pull yourself up until your chin is level with the bar.
   3. Keep your elbows close to your body and hold at the top for 5 seconds.

8. The Inverse Ladder

   Muscle Groups: Lats, Chest, Pectoral, Deltoid, Biceps, Triceps, Rhomboids, and Trapezius

   
   
   1. Do 10 pull-ups using the pull-up bar and 1 push up on the ground.
   2. Rest for 30 seconds.
   3. Do 9 pull-ups using the pull-up bar and 2 push-ups on the ground.
   4. Rest for 30 seconds.
   5. Do 8 pull-ups using the pull-up bar and 3 push-ups on the ground.
   6. Continue until you have reached 1 pull up using the pull-up bar and 10 push-ups on the ground.
   7. Rest for 1 minute.
   8. Reverse the ladder and do 1 pull up and 10 push-ups on the ground.
   9. Do 2 pull-ups using the pull-up bar and 9 push-ups on the ground.
   10. Continue till you get back to 10 pull-ups and 1 push up.

Pull-ups help build your core strength and are an excellent piece of gym equipment to use for strengthening your back, shoulders, chest, and arms, improving your posture, and building your grip strength.