Pull Up Bar Exercises

What are Pull-ups & Chin-ups?

Hang on a pull-up bar with straight arms & pull yourself up until your chin passes the bar. The difference between Pull-ups & Chin-ups is in the grip:

Pull-ups. Palms facing away. Less biceps, more back. Harder.

Chin-ups. Palms facing you. Work your biceps more. Easier.

Other Pull-up variations include: palms facing each others, thumbless grip, towel Pull-ups, Fat Bar Pull-ups, Mixed Grip Pull-ups, Horizontal Pull-ups, Kipping Pull-ups, etc. This article deals with Pull-ups & Chin-ups.

What are the Benefits of Pull-ups & Chin-ups?

Build Muscle. Pull-ups & Chin-ups force you to lift your own bodyweight. This stresses your body, building the muscles of your arms & back.

Grappling Strength. Pull-ups & Chin-ups help any sport which involves gripping, grappling & pulling, like MMA, (Mixed Martial Arts), or Rock Climbing.

Carryover. Get stronger at Pull-ups & Chin-ups and you’ll get stronger on the opposite movements: the Overhead Press & Bench Press.

Shoulder Health. Balancing press exercises like the Bench Press with pull exercises like Barbell Rows & Pull-ups prevents muscle imbalances.

How To Do Pull-ups and Chin-ups With Proper Technique

Pull-ups & Chin-ups force you to lift your own body-weight. They are the best strength training exercises you can do for upper-body strength & muscle mass. Unfortunately Pull-ups & Chin-ups are hard. Very hard.

If you’re a beginner, chances are you can’t do 1 Pull-up or Chin-up. This article will not only teach you how to do Pull-ups & Chin-ups with proper technique, but also how to get stronger at them so you can do the weighted versions.

For more information, please visit:

What if You Can’t Do 1 Pull-up or Chin-up?

Whatever method you choose: pull yourself up as if nothing/nobody was helping you. Pull-ups & Chin-ups feel very different without assistance. And always try to beat your previous record.

Chin-ups. Chin-ups are easier than Pull-ups. If you can’t do 1 Pull-up, try Chin-ups. Alternate Chin-ups with Pull-ups when you get stronger.

Resistance Band. Use a resistance band to help you one the way up. Mini/light bands for light weights. Average/strong bands for heavier weights.

Ask For Help. Ask someone to grab your side with his hands. Let him help you on the way up by squatting down & pressing up.

Kipping Pull-ups. Swing your hips while pulling yourself up until you get stronger.

Routine. You can also try this strength training routine to increase your strength on Pull-ups (or Chin-ups).

Use Momentum. Jump up & use momentum. Control yourself on the way down. This one will get you a sore back & arms. You’re warned.

Other Questions?

Do you have other questions about the Stud Bar pullup bar that aren’t answered here? Please contact us and we’ll get back to you right away.

Ask us now