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Exercises

Pull-up bar exercises

A bar overhead opens up hangs, pull-ups, chin-ups and hanging leg raises. Start with hangs and negatives if a full pull-up is not there yet.

36 moves27 with 3D demosBeginner 4Intermediate 15Advanced 17

Beginner pull-up bar exercises 4

Band Assisted Pull-Up demonstrated on the 3D figure3D demoBand Assisted Pull-UpBeginner · Other / check instructions + Pull-up barWind Sprints demonstrated on the 3D figure3D demoWind SprintsBeginner · Pull-up barShoulder Dislocates with a StrapBeginner · Pull-up barV-Bar PullupBeginner · Pull-up bar

Intermediate pull-up bar exercises 15

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepChest dip (forward lean) demonstrated on the 3D figure3D demoChest dip (forward lean)Intermediate · Pull-up barHanging knee raise demonstrated on the 3D figure3D demoHanging knee raiseIntermediate · Pull-up barInverted row demonstrated on the 3D figure3D demoInverted rowIntermediate · Pull-up barNegative pull-up demonstrated on the 3D figure3D demoNegative pull-upIntermediate · Pull-up bar + A stepScapular pull-up demonstrated on the 3D figure3D demoScapular pull-upIntermediate · Pull-up barGironda Sternum Chins demonstrated on the 3D figure3D demoGironda Sternum ChinsIntermediate · Other / check instructions + Pull-up barGorilla Chin/Crunch demonstrated on the 3D figure3D demoGorilla Chin/CrunchIntermediate · Pull-up barHanging Bar Good Morning demonstrated on the 3D figure3D demoHanging Bar Good MorningIntermediate · A barbell + Pull-up barRack Delivery demonstrated on the 3D figure3D demoRack DeliveryIntermediate · A barbell + Pull-up barRocky Pull-Ups/Pulldowns demonstrated on the 3D figure3D demoRocky Pull-Ups/PulldownsIntermediate · Other / check instructions + Pull-up barSide To Side Chins demonstrated on the 3D figure3D demoSide To Side ChinsIntermediate · Other / check instructions + Pull-up bar

Advanced pull-up bar exercises 17

Chin-up demonstrated on the 3D figure3D demoChin-upAdvanced · Pull-up barHanging pike demonstrated on the 3D figure3D demoHanging pikeAdvanced · Pull-up barHanging straight-leg raise demonstrated on the 3D figure3D demoHanging straight-leg raiseAdvanced · Pull-up barMixed-grip chin-up demonstrated on the 3D figure3D demoMixed-grip chin-upAdvanced · Pull-up barParallel bar dip demonstrated on the 3D figure3D demoParallel bar dipAdvanced · Pull-up barPull-up demonstrated on the 3D figure3D demoPull-upAdvanced · Pull-up barTowel one-arm chin-up demonstrated on the 3D figure3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructionsTuck front lever demonstrated on the 3D figure3D demoTuck front leverAdvanced · Pull-up barWeighted pull-up demonstrated on the 3D figure3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weightGerman HangAdvanced · Pull-up barTuck back leverAdvanced · Pull-up barFront lever demonstrated on the 3D figure3D demoFront leverExpert · Pull-up bar

Workouts that use them

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Questions people ask

What are good pull-up bar exercises for beginners?

Start with moves graded easy, such as Band Assisted Pull-Up, Wind Sprints, Shoulder Dislocates with a Strap. There are 4 of them on this page. Each guide links to a harder option for when it starts to feel easy.

What are the hardest pull-up bar exercises?

Moves graded advanced or expert include Front lever, Muscle-up, One-arm dead hang. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.