Best Beginner Workouts With Pull Up Bar To Build Muscle Mass
About
Pull-up bars are versatile pieces of equipment that provide the foundation for a range of effective exercises.
These exercises, such as pull-ups, chin-ups, and elevated leg raises, engage various muscle groups and are excellent for enhancing overall fitness.
Workouts focusing on building muscle mass include compound and isolation movements designed to stimulate hypertrophy by emphasizing moderate resistance and higher repetitions.
For beginners with less than a year of experience, the exercises incorporate straightforward movements with lighter weights to ensure safety while still being challenging.
This workout is ideal for building size and promoting growth, supporting individuals at the start of their fitness journey.
Workout 1
Back, Trapezius, Abs
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Generate My PlanThe 6 Best Beginner Exercises with Pull Up Bar to Build Muscle Mass
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1. Hanging Knee Raise
SETS LOGGED894,498Abs Strength91 mScoreAbs
Pull Up BarThe 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, Weight17reps27reps37reps2. Loop Band Pull Up
SETS LOGGED100,969Back Strength50 mScoreBack
Loop BandsPull Up BarThe 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, Weight14reps24reps34reps3. Loop Band Chin Up
SETS LOGGED50,902Back Strength84 mScoreBackLoop BandsPull Up BarThe 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, Weight14reps24reps34reps4. Loop Band Negative Pull Up
SETS LOGGED33,285Back Strength57 mScoreBackLoop BandsPull Up BarThe 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.
5. Loop Band Negative Chin Up
SETS LOGGED22,114Back Strength60 mScoreBackLoop BandsPull Up BarThe 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.
6. Scapular Pull Up
SETS LOGGED246,127Trapezius Strength48 mScoreTrapeziusPull Up BarThe 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, Weight16reps26reps36reps
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