Using a Doorway Pull-Up Bar For a Well-Rounded Workout

Tens of thousands of people sign up for gym memberships each year, but seldom make use of them because it can be inconvenient and time consuming to travel to the gym for regular workouts. Although these people have good intentions to make use of their gym memberships, the reality of busy work and home schedules often limit their ability to visit the gym on a regular basis. An alternative is to equip your home with workout equipment that can be easily accessed. Purchasing a home gym is often cost prohibitive and, therefore, not a good option for many individuals. visit her latest blog post for more updates.

A doorway pull-up bar is an inexpensive solution that provides the versatility of numerous upper and lower body exercises at a fraction of the cost of other options. It allows a motivated individual to complete an exercise routine in their own home, often in less time than would be required to travel to and from the gym.

Standard pull ups are done by using an overhand grip on the bar, with the hands spaced at approximate shoulder width. From a dead hang, the body is pulled upwards until the chin rises above the bar. The body is then lowered in a controlled fashion, and this completes one rep. The width of your hand grips can be altered to target different sets of muscles with this same exercise. With a wide grip, where the hands are spread further apart on the bar, more emphasis is placed on the back muscles. With a narrow grip, where the hands are close together, more emphasis is placed on the arm muscles and the muscles closer to the spine.

If the grip is changed to an underhand grip, with your palms facing you, the exercise is called a chin up. Chin ups are typically easier to perform than pull ups, because the biceps do most of the work. As an added benefit, both chin ups and pull ups offer a great core body workout. The upper abdominals are tightened with each rep, so the upper body and core both get worked from this single exercise.

To target the lower abdominal muscles, hanging leg lifts and hanging knee lifts can be done. To complete these, hang from the bar, being careful not to hyper-extend your arms. While hanging, keep your feet together and your legs straight, and lift your legs until they are perpendicular to the rest of your body. Hold this position for a second and then slowly lower your legs to the starting position. This completes one rep. This same hanging position can be used to perform hanging knee lifts. With your legs together, raise your knees up towards your chest as high as you possibly can. Hold this position for a second, and slowly lower them to the starting position. need more details? go to

The doorway pull up bar can be placed at the bottom of the door frame for performing sit ups as well. The novice can use the bar as a foot hold to provide additional leverage. As the abdominal muscles are developed, the bar can be used as a guide to ensure proper form. With the toes placed under the bar, sit ups should be completed without moving or raising the bar with your toes. This forces you to focus on using just your abdominal muscles to complete your set of sit ups.

pull up

To develop the muscles in the front part of your shoulders, the doorway pull up bar can be placed on the ground and used as a push up bar. The narrow grips on the bar cause the inner part of the shoulders to be worked. Using the wide grips on the bar will focus the workout on the pectoral muscles.

As your muscles develop, there are a variety of other pull up exercises that can be added to your routine to target different sets of muscles. Among these are towel pull ups, diagonal pull ups, one arm pull ups parallel grip pull ups, and more.


How to Increase Your Pull Up Strength

Why Most People Struggle With Pull Ups

Pull ups are one the exercises everyone knows they should be doing, but more often than not it’s also one most people skip over when they’re first starting to get serious with exercise.

For beginner athletes they simply don’t have the strength in their back and arm muscles to lift their entire bodyweight up to a pull-up bar. Intermediate gym goers actually probably have it worse because if they’ve neglected pull ups this will often reveal huge gaps in their training program.

The best way to make sure there aren’t any gaps in your training is to focus on the four key points below to begin making pull ups a successful part of your regular strength program.

Tip #1 – Know How Your Muscles Get Stronger

Pull ups are a compound exercise. This means you’re not only engaging your back muscles, as this is commonly listed as a pure back exercise. Instead, and one of the better reasons why you should be working with them, is you’re stimulating several muscle groups at once.

Simply by using pull ups you can create solid strength in your biceps, lats, shoulders and also the traps. Each of these muscles get fired up all at once to allow you to complete a single rep.

Now you can simply struggle through pull ups and power up these sets of muscles. And that’s what most people believe is the only way to spark their starting strength on to a whole new level.

However, there’s a much easier way that’s unfortunately too often neglected. It’s all about knowing which phase of an exercise movement creates stronger muscles.

The three phases of every movement are the concentric phase, the transition phase, and finally the eccentric phase.

The concentric phase is where the muscle contracts. It’s here that most people believe strength gets nurtured. It’s actually promoted through the latter part of the movement, the Eccentric Phase.

Tip #2 – Using the Eccentric Phase to Elevate Strength

Making the muscles stronger actually occurs when the muscle is taken out of the contracted state. Most beginners will benefit in their pull up progress by slowly exiting the concentric phase.

So, to see the furthest strength gains as quick as possible you should be spending most of your time and attention in the negative of a movement, or the eccentric phase.

To get started you don’t even need to be strong enough to complete a pull up rep.

All you have to really do is grab onto a pull-up bar and jump up so your chest is touching the bar. Most people think it’s about getting the chin up to the bar. But, the correct form for the exercise is about driving the chest upwards so it makes contact with the bar.

One you’ve jumped up to the bar slowly lower your body down. It’s important to stay in the eccentric phase for as long as possible. The slow and controlled descent will teach the muscle tissue how to perform under these circumstances.

Strength gains really come down to teaching your muscles to succeed. So, when working within the negative you won’t want to hit absolute failure. Instead, stop when you’ve still got about one rep left in you.

Regularly hitting muscle failure will actually set your progress back. So, remember that you’re only after fatiguing the muscles, not setting them up to fail. read latest news at

Tip #3 – Stepping Up Your Pull Up Strength

The best format used to increase muscle strength, whether it’s for pull ups or some other muscle group that needs a bit of attention, is pyramid training.

This method puts the muscles under the right amount of effort and recovery. The process is pretty simple, but far from being easy. To get started all you have to do one rep. From here just pause for how long it took to complete the single rep.

Next, when is step two on the pyramid, add an extra rep to the previous one. So, you do two reps in a row. After this simply rest for how long it took to complete the two consecutive reps. After that, you simply work your way up to being able to complete a certain target of reps in a row.

For the complete beginner, they’ll probably want to strive for five pull ups in a row. Or, for someone who can already do that many but really wants to jack up their rep counts, a good transition starting point is to aim for 10 reps in a row.

pull up exercise

You can decide on any number. It’s pretty easy to personalize this method to fit your training goals.

Tip #4 – Two Other Pull Up Methods

There are two other training tactics that is used to help anyone get better at pull ups, and those are greasing the groove and using resistance bands.

What ‘greasing the groove’ does is force you do complete single pull up reps over several times during the day. You’ll need a doorway pull up bar for this to work. And after that all you have to do is mounting in a door you consistently walk by several time during the day.

The resistance band method teaches your muscles the full range of motion pull ups offer. All you have to do is hook them on your pull-up bar and either use your knees or feet as your anchor point to take some of the weight load off your weaker muscles.