Best Beginner Chest And Back Workouts With Pull Up Bar

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About

This workout focuses on engaging the chest and back muscles using accessible exercises ideal for those with less than a year of fitness experience.

By utilizing a pull-up bar, you can perform compound movements such as Pull Ups and Elevated Leg Raises to target the back muscles effectively.

For chest development, the regimen includes exercises that involve horizontal pressing and shoulder adduction.

The combination of chest and back targeting promotes balanced muscle development across the torso.

The inclusion of a pull-up bar ensures that these exercises are rooted in functional bodyweight movements, enhancing coordination and strength.

Whether you're focusing on improving your pectoral muscles or attaining overall upper body strength, this training plan serves as a foundational entry into fitness.

The 4 Best Beginner Chest and Back Exercises with Pull Up Bar

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Loop Band Pull Up

    SETS LOGGED
    100,969
    Back Strength
    50 mScore
    Back
    Photo of Loop Bands
    Loop Bands
    Photo of Pull Up Bar
    Pull Up Bar

    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.

    Sets, Reps, Weight
    1
    4reps
    2
    4reps
    3
    4reps
    Full Video & Instructions

  • 2. Loop Band Chin Up

    SETS LOGGED
    50,902
    Back Strength
    84 mScore
    Back
    Photo of Loop Bands
    Loop Bands
    Photo of Pull Up Bar
    Pull Up Bar

    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.

    Sets, Reps, Weight
    1
    4reps
    2
    4reps
    3
    4reps
    Full Video & Instructions

  • 3. Loop Band Negative Pull Up

    SETS LOGGED
    33,285
    Back Strength
    57 mScore
    Back
    Photo of Loop Bands
    Loop Bands
    Photo of Pull Up Bar
    Pull Up Bar

    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.

    Full Video & Instructions

  • 4. Loop Band Negative Chin Up

    SETS LOGGED
    22,114
    Back Strength
    60 mScore
    Back
    Photo of Loop Bands
    Loop Bands
    Photo of Pull Up Bar
    Pull Up Bar

    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.

    Full Video & Instructions

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Alternative Chest and Back Workouts with Pull Up Bar

Alternative Beginner Workouts with Pull Up Bar