Exercise library

Pull-up bar exercises

96 exercises, most with the muscles they work and a four-part guide.

96 exercises

Pull-Up

Back · Body weight, Pull-up bar

Chin-Up

Back · Body weight, Pull-up bar

Hanging Leg Raise

Abs · Body weight, Pull-up bar

Pull-Up (Weighted)

Back · Weighted, Pull-up bar

Pull-Up (Band-Assisted)

Back · Resistance band, Pull-up bar

Muscle-Up

Back · Body weight, Pull-up bar

Front Lever Hold

Full body · Body weight, Pull-up bar

Front Lever Raise

Full body · Body weight, Pull-up bar

Wide-Grip Pull-Up

Back · Body weight, Pull-up bar

Kipping Pull-Up

Back · Body weight, Pull-up bar

Negative Pull-Up

Back · Body weight, Pull-up bar

Sternum Pull-Up

Back · Body weight, Pull-up bar

Chin-Up (Assisted)

Back · Body weight, Pull-up bar

Chin-Up (Weighted)

Back · Weighted, Pull-up bar

Scapular Pull-Up

Back · Body weight, Pull-up bar

Dead Hang

Stretching · Body weight, Pull-up bar

Hanging Knee Raise

Abs · Body weight, Pull-up bar

Toes to Bar

Abs · Body weight, Pull-up bar

Burpee Pull-Up

Full body · Body weight, Pull-up bar

Chest-to-Bar Pull-Up

Back · Body weight, Pull-up bar

Jumping Pull-Up

Back · Body weight, Pull-up bar

Archer Pull-Up

Back · Body weight, Pull-up bar

Assisted Chin-Up (Low Bar Position)

Back · Body weight, Pull-up bar

Assisted Chin-Up (Squat Position)

Back · Body weight, Pull-up bar

Back Lever

Back · Body weight, Pull-up bar

Band Assisted Chin-Up

Back · Band, Pull-up bar

Band Assisted Muscle-Up

Back · Band, Pull-up bar

Bench Pull-Ups

Back · Body weight, Pull-up bar

Bent Arms Chin-Up

Back · Body weight, Pull-up bar

Box-Assisted Pull-Up

Back · Body weight, Pull-up bar

Box Single-Leg Assisted Pull-Up

Back · Body weight, Pull-up bar

Chin-Up Around the Bar

Back · Body weight, Pull-up bar

Chin-Up (In Squatting Position)

Back · Body weight, Pull-up bar

Chin-Up (Isometric and Negative)

Back · Body weight, Pull-up bar

Chin-Ups (Narrow Parallel Grip)

Back · Body weight, Pull-up bar

Close-Grip Chin-Up

Back · Body weight, Pull-up bar

Close-Grip Pull-Up

Back · Body weight, Pull-up bar

Eccentric Single-Arm Pull-Up

Back · Body weight, Pull-up bar

Hammer-Grip Pull-Up on Dip Cage

Back · Body weight, Pull-up bar

Headbanger

Back · Body weight, Pull-up bar

Isometric Hold Close-Grip Chin-Up

Back · Body weight, Pull-up bar

Kneeling Assisted Sliding Chin-Up

Back · Body weight, Pull-up bar

Mixed-Grip Chin-Up

Back · Body weight, Pull-up bar

Narrow Seated Chin-Up

Back · Body weight, Pull-up bar

Narrow Top Half Pull-Up

Back · Body weight, Pull-up bar

One-Arm Chin-Up

Back · Body weight, Pull-up bar

One-Handed Hang

Back · Body weight, Pull-up bar

Partner-Assisted Pull-Up

Back · Body weight, Pull-up bar

Pull-Up (Neutral Grip)

Back · Body weight, Pull-up bar

Rear Pull-Up

Back · Body weight, Pull-up bar

Resistance Band Assisted Single-Arm Pull-Up

Back · Band, Pull-up bar

Rocky Pull-Up Pulldown

Back · Body weight, Pull-up bar

Scapular Pull-Up Swing

Back · Body weight, Pull-up bar

Seated Chin-Up

Back · Body weight, Pull-up bar

Seated Chin-Up (Low Bar Position)

Back · Body weight, Pull-up bar

Side-to-Side Chin

Back · Body weight, Pull-up bar

Top Pull-Up Hold

Back · Body weight, Pull-up bar

Uneven Pull-Up

Back · Body weight, Pull-up bar

Weighted Close-Grip Chin-Up on Dip Cage

Back · Weighted, Pull-up bar

Weighted Hammer-Grip Pull-Up on Dip Cage

Back · Weighted, Pull-up bar

Weighted Hang Chin-Up

Back · Weighted, Pull-up bar

Weighted One-Hand Pull-Up

Back · Dumbbell, Pull-up bar

Wide Chin-Up

Back · Body weight, Pull-up bar

Wide-Grip Rear Pull-Up

Back · Body weight, Pull-up bar

Assisted Commando Pull-Up

Back · Body weight, Pull-up bar

Commando Pull-Up

Back · Body weight, Pull-up bar

L-Pull-Up

Back · Body weight, Pull-up bar

Weighted Muscle-Up (On Bar)

Back · Weighted, Pull-up bar

Brachialis Pull-Up

Biceps · Body weight, Pull-up bar

Arm Slingers Hanging Bent-Knee Legs

Abs · Body weight, Pull-up bar

Gorilla Chin

Abs · Body weight, Pull-up bar

Hanging Alternating Knee Raise

Abs · Body weight, Pull-up bar

Hanging Hollow Hold

Abs · Body weight, Pull-up bar

Hanging L-Sit

Abs · Body weight, Pull-up bar

Hanging Straight Twisting Leg Hip Raise

Abs · Body weight, Pull-up bar

Single-Arm Hanging Toes to Bar

Abs · Body weight, Pull-up bar

Hanging Half Windmill

Abs · Body weight, Pull-up bar

Hanging Side Lean

Abs · Body weight, Pull-up bar

Weighted Hanging Leg-Hip Raise

Abs · Dumbbell, Pull-up bar

Hangback Bar Stretch

Stretching · Body weight, Pull-up bar

Alternating Dead Hang

Stretching · Body weight, Pull-up bar

Hanging Deadbug

Abs · Body weight, Pull-up bar

Assisted Hanging Knee Raise

Abs · Body weight, Pull-up bar

Assisted Hanging Knee Raise with Throw Down

Abs · Body weight, Pull-up bar

Cable Hanging Leg Raise

Abs · Cable, Pull-up bar

Hanging Advanced Tucked Front Lever Hold

Full body · Body weight, Pull-up bar

Hanging Flutter Kick

Abs · Body weight, Pull-up bar

Hanging Knees to Elbows

Abs · Body weight, Pull-up bar

Hanging Leg Hip Raise

Abs · Body weight, Pull-up bar

Hanging Pike

Abs · Body weight, Pull-up bar

Hanging Straight Leg Hip Raise

Abs · Body weight, Pull-up bar

Hanging Tucked Front Lever Hold

Full body · Body weight, Pull-up bar

Negative Front Lever Raise

Full body · Body weight, Pull-up bar

Stall Bar Leg Raise

Abs · Body weight, Pull-up bar

Two-Handed Hang Back Stretch (with Training Wall Bars)

Stretching · Body weight, Pull-up bar

Supination Bar Hang Stretch

Stretching · Body weight, Pull-up bar