Best Workouts With Pull Up Bar To Build Muscle Mass For Women

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 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.

Toes to Bar is an advanced exercise that involves hanging from a pull-up bar and lifting your toes to touch the bar, working your core, hip flexors, and shoulders. This exercise helps improve strength and flexibility, often used in gymnastics and fitness training.

How to do it

Toes to Bar is an advanced exercise that involves hanging from a pull-up bar and lifting your toes to touch the bar, working your core, hip flexors, and shoulders. This exercise helps improve strength and flexibility, often used in gymnastics and fitness training.

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 Hanging Oblique Knee Raise is an exercise that strengthens your core and engages the sides of your abdomen, called obliques. You perform this move by hanging from a bar and lifting your knees while twisting your torso to one side.

How to do it

The Hanging Oblique Knee Raise is an exercise that strengthens your core and engages the sides of your abdomen, called obliques. You perform this move by hanging from a bar and lifting your knees while twisting your torso to one side.

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.

The Kipping Toes to Bar exercise uses swinging motions to help you lift your toes to the bar, focusing more on coordination and timing rather than just core strength. It’s a great way to build strength in your core and upper body while getting a cardio workout.

How to do it

The Kipping Toes to Bar exercise uses swinging motions to help you lift your toes to the bar, focusing more on coordination and timing rather than just core strength. It’s a great way to build strength in your core and upper body while getting a cardio workout.

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.