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5 Pull-up Bar Exercises for Beginners

Nov 7th 2015 at 4:27 AM

Doing hundreds of pull-ups seems like a normal workout for experienced trainers or trainees with years of practice. However, beginners find it difficult to rise to their own expectations at first.

Seeing everybody at the gym doing pull-ups and chin-ups with ease can be really frustrating if you feel like you don’t have the required strength to do the same.

Where to start?

If you want to start a pull-up bar routine and you are not sure what to begin with, know that there are several ways to strengthen your arms, shoulders, back and abs. Also, you can start by doing just a few pull-ups every day, until you feel ready to push your limits harder.

pull up bar

One of the things you can do to prepare yourself physically for pull-ups involves a chair and a pull-up bar. It is recommendable to do this at home or when the gym is less crowded.

You want to have something to step on, which is why you should place the chair under the pull-up bar. Step on it with both feet and grab the pull-up bar with your palms facing yourself. Then, raise your feet one after the other and allow your body to go downwards while keeping your arms tight. Repeat the same movement as many times as you can.

You can do the same thing with your palms facing the room. These exercises will help you get ready for full pull-up workouts.

Top 5 pull-up bar exercises for beginners

It’s difficult to say which exercises are easier, as they all seem difficult in the beginning. However, the ones below can be performed by anyone. After all, the difficulty of the workout depends on how many repetitions one does.

1.   Standard pull-ups - grab the pull-up bar with your palms facing your body and start pulling yourself up while tightening your arm muscles and abs. During this exercise, you will only rely on the strength of your upper body.

You don’t have to push yourself too hard if you are a beginner, but know that you are doing extremely well if you manage to do 20 repetitions in a row.

2.   Standard chin-ups -perform this exercise by grabbing the bar with your palms facing the room and pull yourself up until your chin reaches the bar’s level. Repeat as many times as you can, but don’t push too hard.

3.   Negative pull-ups – negative pull-ups are a combination between standard pull-ups and chin-ups. Also, they represent an easier alternative to standard pull-ups.

Perform this exercise by grabbing the pull-up bar as you do it for the chin-ups, but only pull yourself up until your head reaches the bar’s level.

4.   Hanging leg raises – although this exercise does not involve any pull-ups, it is a pull-up bar exercise that helps you strengthen your arms and work on your legs at the same time.

5.   Hanging knee raises –this exercise’s purpose is identical to the previous one. It only requires you to grab the pull-up bar with both hands and hang for as long as you can. In the meanwhile, you can raise your knees towards your chest a few times.

When doing these exercises, you shouldn’t rush. Observe your position, try to focus on the strength of your arms and persevere.

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