If you already have a pull up bar at home or decided to get one after reading my article on why you should use them, this is a great home pull up bar workout to try.
Pull ups are difficult enough on their own and any time you include them in a workout, you know you’re in for a tough one! Because there are so many variations and they are so great for your arms, shoulders and back (among others), I included some core in the workout to balance it out and give the other muscle groups enough energy to survive the 3 sets.
The Home Pull Up Bar Workout
Note: as always, make sure to warmup and watch a Youtube video for any exercise you haven’t done before. Not only will it make your routine more effective, it can prevent injury.
Note: these are all done using the pull up bar.
- 1-10 pull ups (hands facing away from you – reps will vary widely here as it depends on how many you can do. If you can only do 1 or 2, that’s completely fine! If you can’t do any, do negatives instead)
- 5-10 bent leg raises (video here)
- 1-10 chin ups (hands facing you)
- 4-10 pull up negatives (video here)
- 10-20 sit ups (you can take down the pull up bar and connect it to the bottom of the door where it meets the floor to clip your feet under, or just do regular sit ups)
These are recommended reps for a 3 set workout. Adjust up or down as needed.
How The Home Pull Up Bar Workout Should Look
Here’s how the workout should look from start to finish:
- 3-5 minute warm up (light jog and/or stretch)
- Set 1: pull ups, bent leg raises, chin ups, pull up negatives, sit ups
- 3 minute rest (or 3 minutes of jogging or stair climbing if you want more cardio and don’t need the rest)
- Set 2: pull ups, bent leg raises, chin ups, pull up negatives, sit ups
- 3 minute rest (or 3 minutes of jogging, jumping jacks or stair climbing)
- Set 3: pull ups, bent leg raises, chin ups, pull up negatives, sit ups
- Cool down (usually a stretch or jog or both, depending on time)
I recommend going for a nice light jog after this one. It will loosen up your upper body and get the lactic acid flowing. Even 5-10 minutes is great.
If you’re looking for a great, tough upper body workout then this home pull up bar workout will do the trick. If you don’t own a home pull up bar and want to read my review on the one I have, head over here.
And I always love to hear feedback at email@example.com so keep me in the loop!