Best Advanced Pull Day Workouts With Pull Up Bar

The Bar Muscle Up is an upper body exercise done on a pull-up bar. It involves pulling yourself up and transitioning into a dip, building strength in your shoulders, arms, and back.

How to do it

1. Grip the bar with your palms facing away and use a false grip (thumbs not wrapped around).
2. Pull yourself up by driving your elbows down towards your ribs until your chest reaches the bar.
3. Shift your chest forward to go over the bar, tucking your elbows towards your armpits.
4. Finish by pushing up until your arms are straight over the bar, then lower yourself back down to start.

Chin Ups are a bodyweight exercise that mainly works your back and biceps. They are performed on a pull-up bar with an underhand grip, helping you build strength and muscle mass.

How to do it

1. Grab the pull-up bar with your palms facing you.
2. Engage your core by taking a deep breath and tightening your stomach.
3. Pull your chest up towards the bar by bending your elbows.
4. Lower yourself back down to the starting position.

The Neutral Grip Pull Up is an exercise that strengthens your back, biceps, and forearms using a grip where your palms face each other. It’s easier on the shoulders and wrists, making it great for beginners or those with joint concerns.

How to do it

1. Grab the pull-up bar with your palms facing each other.
2. Engage your core by breathing deeply and tightening your stomach muscles.
3. Pull your chest up towards the bar by bending your elbows.
4. Lower yourself back down to the starting position.

Pull Ups are a challenging exercise that strengthens your back, shoulders, and biceps using just your body weight. Beginners can modify this exercise with assistance or weights for a more manageable workout.

How to do it

1. Grip the pull-up bar with your palms facing away from you.
2. Engage your core by taking a deep breath and tightening your stomach muscles.
3. Pull your chest up towards the bar by bending your elbows and keeping them close to your body.
4. Lower yourself back down to the starting position.

The V-Bar Pull Up strengthens the middle back, biceps, and lats using a special V-bar grip. This exercise focuses on the middle to lower lats and enhances overall back strength.

How to do it

1. Place the V-bar on the pull-up bar and grip the handles with palms facing each other.
2. Engage your core by breathing into your stomach and tightening your abs.
3. Pull yourself up by bending your elbows in towards your ribs; lean your head to one side as you reach the bar.
4. Lower yourself back down and repeat, leaning your head to the opposite side.

The Wide Grip Pull Up strengthens your upper back, lats, and biceps while focusing on the outer lats to enhance back width. It's a tough exercise ideal for those wanting to boost upper body strength and achieve a V-shaped torso.

How to do it

1. Grab the pull-up bar with your palms facing away and hands wider than shoulder-width.
2. Engage your core by breathing deeply and tightening your abs.
3. Pull your chest towards the bar by bending your elbows down towards your sides.
4. Lower your body back to the starting position.

The Archer Pull Up is a challenging variation of the pull-up that involves shifting your body side to side. It's great for improving speed and efficiency in pull-ups, perfect for athletes.

How to do it

1. Grasp the pull-up bar with your hands wider than shoulder-width using an overhand grip.
2. Pull your chin above the bar while leaning towards one hand.
3. Lower your body back to the starting position in a controlled manner.
4. Next, pull up again while leaning towards the opposite hand.
5. Continue alternating sides for the desired number of repetitions.

The Loop Band Pull Up is a great exercise that strengthens your back and helps you work towards doing full Pull Ups. Using a loop band gives support, making it easier as you approach the bar while building strength.

How to do it

1. Attach the loop band to the pull-up bar to create a foot stirrup.
2. Put one foot in the band and grip the bar with your hands overhand.
3. Hang with arms straight and body in a line.
4. Engage your core and pull your chest to the bar by bending your elbows.
5. Lower yourself back down slowly and repeat the movement.

The Loop Band Chin Up is a beginner-friendly exercise that uses a resistance band on a pull-up bar to help you with chin-ups. It assists in lifting some of your body weight, making it easier to build upper body strength.

How to do it

1. Attach the band to the center of the pull-up bar to create a foot stirrup.
2. Step into the stirrup with one foot and grip the pull-up bar underhand.
3. Hang with your arms straight and body straight.
4. Engage your core and pull your chest up towards the bar by bending your elbows.
5. Lower yourself back down slowly and repeat.

The Loop Band Negative Pull Up is a modified version of the Negative Chin Up, using a wider grip to help strengthen your lats, biceps, and shoulders. The loop band offers support, letting you lower yourself slowly to improve muscle endurance and strength.

How to do it

1. Anchor the band at the center of the pull-up bar to create a foot stirrup.
2. Step one foot into the stirrup and grab the pull-up bar with an overhand grip.
3. Start with your chest close to the bar and your chin above it.
4. Engage your core and slowly lower yourself down into a dead hang position.
5. Push back up to the starting position and repeat.

The Loop Band Negative Chin Up is an exercise that helps you strengthen your upper body by focusing on the lowering part of a chin-up. Using a resistance band, you can practice controlled descents, which build muscle in your arms and back, making it easier to do chin-ups without assistance.

How to do it

1. Anchor the band to the pull-up bar to create a foot stirrup.
2. Place one foot in the stirrup and grip the bar with your palms facing you.
3. Start with your chin above the bar.
4. Engage your core and slowly lower yourself until your arms are straight.
5. Return to the starting position and repeat.

The Butterfly Pull Up is a fast, circular movement variation of the traditional pull-up. It helps improve efficiency and endurance, targeting the upper back, shoulders, arms, and core strength. This exercise is best for those who can do regular pull-ups and want to level up their performance.

How to do it

1. Grab the pull-up bar with an overhand grip and extend your arms.
2. Swing your body forward so your back is straight and your torso is in front of your arms.
3. As you swing back, pull your chest to the bar by bending your elbows.
4. Make sure your chin is above the bar at the peak of the movement.
5. Continue the swinging motion for the desired number of repetitions.

The Mixed Grip Pull Up involves one hand facing forward and the other facing towards you. This exercise strengthens your back and arms while also improving grip strength and balancing muscle strength.

How to do it

1. Grab the pull-up bar with one palm facing away and the other facing you.
2. Tighten your core by taking a deep breath and flexing your abs.
3. Pull your chest up toward the bar by bending your elbows down and back.
4. Lower yourself back to the starting position.