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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.

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

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.