So, you just bought a Free standing pull-up bar, and now you’re wondering what the best exercises to do on it are. Well, wonder no more! Here is a list of the best exercises to do on a free-standing pull-up bar, as well as a few tips on how to get the most out of your new workout tool.
1. The Pull-Up.
This is the most obvious exercise to do on a pull-up bar, but it’s also one of the most effective. Pull-ups work your back, arms, and core, and can be modified to target different muscle groups. For example, you can do wide-grip pull-ups to focus on your back or close-grip pull-ups to focus on your arms.
Some people like to add weight to their pull-ups to make them even more challenging. However, if you’re just starting out, it’s best to stick with bodyweight exercises. Once you’ve mastered the basic pull-up, you can start experimenting with adding weight.
2. The Chin-Up.
The chin-up is similar to the pull-up but with a few key differences. First, your grip is reversed, so your palms face toward you instead of away from you. This simple change works different muscles in your arms and back and can make the exercise a bit easier or harder, depending on your grip.
Second, chin-ups tend to focus more on the biceps than pull-ups, so if you’re looking to really work those muscles, chin-ups are the way to go.
3. The Hanging Leg Raise.
This exercise is great for your core and can be done with or without weight. To do the hanging leg raise, simply hang from the bar with your legs straight and then raise your legs up towards your chest.
If you want to make the exercise more challenging, you can add weight by holding a dumbbell between your feet. Or, for an even greater challenge, try the hanging leg raise with one leg at a time.
4. The L-Sit.
The L-sit is an advanced exercise that works your core, arms, and legs. To do the L-sit, start in a sitting position on the ground with your legs straight out in front of you. Next, place your hands on the ground next to your hips, and then lift your hips off the ground so that your body forms an “L” shape.
Hold this position for as long as possible, and lower your hips back to the ground. If you find this exercise too challenging, you can modify it by bending your knees.
5. The Front Lever.
The front lever is another advanced exercise that works your entire body, but especially your core. To do the front lever, start hanging from the bar. Then, slowly lower your body down until you’re parallel to the ground, with your arms and legs outstretched.
A great thing about the front lever is that you can modify it to make it easier or harder. For example, if you want to make the exercise easier, you can start with your knees bent. Or, if you want to make it harder, you can try the front lever with one arm at a time.
These are just a few of the best exercises to do on a free-standing pull-up bar. Many places like Calisthenics Worldwide teach other great exercises to do on a pull-up bar. This article only scratches the surface of what’s possible. So, get out there and explore all the different ways you can use your new pull-up bar!