Best Beginner Upper Body Workouts With Pull Up Bar

Jump to:3 Workouts6 Best Exercises

About

Pull Up Bars are elevated tools designed to facilitate a variety of exercises targeting upper body muscles, such as Pull Ups and Chin Ups, or integrating into broader fitness routines.

Exercises for beginners are formulated with simplicity and approachability in mind, catering to individuals with less than one year of experience and providing a safe introduction to strength training.

Upper-body workout routines focus on essential muscle groups like the chest, back, shoulders, and arms, often incorporating compound and isolation movements for balanced development.

This workout program is structured to foster progress regardless of initial capability while emphasizing proper form and gradual progression.

Workout 1

Back, Trapezius, Abs

Targets: Back
Loop Band Pull Up
1
4reps
2
4reps
3
4reps
Targets: Back
Loop Band Chin Up
1
4reps
2
4reps
3
4reps
Targets: Trapezius
Scapular Pull Up
1
4reps
2
4reps
3
4reps
4
4reps
5
4reps
Targets: Back
Loop Band Negative Pull Up
1
8reps
2
8reps
3
8reps
Targets: Back
Loop Band Negative Chin Up
1
8reps
2
8reps
3
8reps
Targets: Abs
Hanging Knee Raise
1
4reps
2
4reps
3
4reps
4
4reps
5
4reps

The 6 Best Beginner Upper Body Exercises with Pull Up Bar

Ranked By

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

1. Hanging Knee Raise
SETS LOGGED
894,498
Abs Strength
91 mScore
Abs
Pull Up Bar
The Hanging Knee Raise is a core exercise done by hanging from a pull-up bar and lifting your knees to your chest. This movement challenges your core stability while increasing the difficulty compared to a regular sit-up.
How to do it
The Hanging Knee Raise is a core exercise done by hanging from a pull-up bar and lifting your knees to your chest. This movement challenges your core stability while increasing the difficulty compared to a regular sit-up.
Sets, Reps, Weight
1
7reps
2
7reps
3
7reps
Full Video & Instructions
2. Loop Band Pull Up
SETS LOGGED
100,969
Back Strength
50 mScore
Back
Loop Bands
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
3. Loop Band Chin Up
SETS LOGGED
50,902
Back Strength
84 mScore
Back
Loop Bands
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
4. Loop Band Negative Pull Up
SETS LOGGED
33,285
Back Strength
57 mScore
Back
Loop Bands
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
5. Loop Band Negative Chin Up
SETS LOGGED
22,114
Back Strength
60 mScore
Back
Loop Bands
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
6. Scapular Pull Up
SETS LOGGED
246,127
Trapezius Strength
48 mScore
Trapezius
Pull Up Bar
The Scapular Pull Up is a bodyweight exercise that strengthens your shoulder stability and works on pulling your shoulder blades together. It helps improve your upper back strength and posture without lifting your body high like regular pull-ups.
How to do it
The Scapular Pull Up is a bodyweight exercise that strengthens your shoulder stability and works on pulling your shoulder blades together. It helps improve your upper back strength and posture without lifting your body high like regular pull-ups.
Sets, Reps, Weight
1
6reps
2
6reps
3
6reps
Full Video & Instructions

Best Beginner Upper Body Workouts With Pull Up Bar | Fitbod Workout Generator