Pull Up Bars: How to Use Free Standing Pull Up Bar?

The Free standing pull up bar and chin up bar are one of the most adaptable and effective pieces of home kit we can buy. It uses our own bodyweight to work a vast range of muscle groups in ways that are near impossible to replicate on regular gym equipment. The fact that we are hanging freely means that every move engages our core in order to stabilise our body. And the mixture of static muscle contractions with regular flexion and extension movements hits our muscle fibres from all angles.

Here are few exercise methods you can with pull up bar.

1. Standard pull up

Snatch the Free standing Pull up bar with a shoulder-width hold, palms confronting you. Pull yourself up until the point that your button is level with the Pull up bar, at that point gradually bring down until the point that your arms are completely wide broadened. On the off chance that you can't at first do finish pull-ups, work up to them utilizing moves 3 and 4.

This classic grip hits both our biceps and forearms, as well as our back.

2. The climber pull up

Move with a shoulder width hold, palms confronting advances, and draw your weight straight up. About the best 50% of the move, move your weight to one side and point your button towards your left hand. Lower, and rehash to the correct side.

This balances our bicep strength, so we avoid the Rafa Nadal effect.

3. Behind neck pull up

Grab the bar with a full wide grip, like your palms facing away from you. Bring your torso forwards slightly and pull your shoulders up towards the pull up bar until it grazes the back of your neck. Slowly return to the starting position.
Using this angle of attack increases the workload on our lats.

4. Gironda sternum pull up

Hold the pull up bar with your palms facing you and arch your back as you pull yourself upwards. Bring your head back and continue lifting until the bar touches your chest. Slowly reverse the initial movement.

By leaning back, we demand more power from our lats and less from our arms.

5. Negative pull ups

Stand on a chair and hold the pull up bar with a complete shoulder width grip, palms facing you. With patience, step off the chair and steadily lower yourself until your arms are fully extended. Release, and repeat the steps.

This move allows us to build the strength in preparation for a full pull-up, and works our forearms.

6. Band assisted pull-up

Secure an obstruction band around the bar and place the opposite end around a knee or foot for additional help. Force yourself up until the point when your button is level with the draw up bar, at that point gradually bring down until the point when your arms are broadened and the obstruction band is pulled tight.

This move can be utilized as the following stage between negative force ups and full draw ups.

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