Best Beginner Pull Day Workouts With Pull Up Bar

Jump to:3 Workouts4 Best Exercises

About

Pull-up bars are versatile equipment designed for performing bodyweight exercises like pull-ups, chin-ups, and elevated leg raises, and they can be seamlessly integrated with other workout equipment for diverse movements.

For beginners, these exercises emphasize simplicity and safety, catering to individuals with less than one year of training experience and incorporating manageable weights to support technique development.

Pull-day routines focus on motion patterns including horizontal and vertical pulls to effectively target the back and biceps muscles, offering a holistic upper-body workout.

This workout can be an essential addition to a PPL (Push-Pull-Legs) regimen, promoting balanced muscle development and improved fitness levels.

The 4 Best Beginner Pull Day Exercises with Pull Up Bar

Ranked By

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

Alternative Workouts

Alternative Beginner Pull Day Workouts

Alternative Beginner Workouts with Pull Up Bar

Alternative Pull Day Workouts with Pull Up Bar