Pull Up Bar Exercises for Arms

Pull up bars are some of the most popular pieces of equipment at gyms. Pull up bar exercises for arms are great ways to stay in shape and look fit at the same time.

Pull ups:

Traditional pull ups are a great place to start. Position yourself directly below the bar and extend your arms upward. If you cannot quite reach the bar, consider stepping on a stool and kicking it away when you are ready to begin the activity. Pull yourself up until your chin rises above the bar and relax your arms to let yourself down. At first, it might be able to elevate yourself this high, so don’t be afraid to settle for half-pull ups, and gradually work yourself toward the complete motion. Sets of ten repetitions work best for this medium-intensity exercise. In addition, pull ups are awesome because they lead to many other exercises. If you can master the art of the pull up, you are well on your way to full-body ups and further work above the bar. Nevertheless, use caution when attempting pull ups. Never place your chin directly above the bar, and don’t raise yourself too fast. Although it might be tempting to aim for speed, this is a major safety hazard that can quickly get out of hand. Moreover, raising yourself slowly is actually a sign of strength, as your muscles are under stress for a longer duration.

Various hand placements:

By simply varying where your hands contact the bar, you can engage many different muscles. The standard hand placement is parallel with your shoulders, but this does not always produce the desired effect. If you are trying to work on your torso and abs, use a wider grip that requires more lateral control. If you want to purely focus on your arms, a narrower grip is perfect for this goal. While these positions might seem uncomfortable at first, they will quickly become natural as your body adjusts. For advanced athletes, alternating arms is a challenge that allows you to focus on a very specific muscle group. Over/under grips, where one hand is over the bar and one hand is under the bar, are becoming increasingly popular among the younger generation. For all of the above, moderation is key. It is never wise to spread your arms so wide that they are locked throughout the exercise. Make sure to take measurements of your body and understand the unique position that is right for you.

Inclines and weights:

Your body weight is not always the optimal weight to lift. Strapping on light body plates allows you to fine tune your body mass for the perfect workout. This is a great modification if you need an additional challenge. If a regular pull up is too difficult, consider inclines that relieve weight on their own. This is akin to an inclined push up. The sky is the limit when it comes to these innovative methods, and much of this equipment can be purchased from a local sporting goods store at a very reasonable price. The main safety concern lies within the quality of the equipment, so always double check it beforehand for any faults.


Pull up bars don’t always have to be at the core of your workout. If you are simply trying to warm up before a game of tennis or volleyball, use a pull up bar to stretch out your muscles. Situate the bar at chest-level height. Make sure it is securely fastened to the ground or the side of a building. Stretch your biceps by simulating the motion of a pull up without the resistance of your weight. In the process, you can get a full range of motion that would otherwise be unattainable. To stretch your triceps, situate yourself above the bar and push it away from you. Remember, the goal of this exercise is not to work yourself to exhaustion. Anybody can participate in these stretches, which means they are particularly useful if you are recovering from sickness or an injury. A complete novice can learn these stretches and get his or her workout off to a great start.

Pull up bar exercises for arms are often overlooked due to their simplicity, but they truly are fantastic ways to kick off your workout. With the techniques listed above, you can go beyond the simple arm contraction and make full use of the device.