Pull-up bar exercises with the Pullup & Dip bar for beginners & pros

Pullup & Dip allows you to train more than 40 pull-up bar exercises - all in one device! 

Video: 40 pull up bar exercises with outdoor Pullup & Dip bar

 

Video: Different indoor & outdoor pull-up bar exercises

 


In the following you can find an overview of 13 pull-up bar exercises on the Pullup & Dip bar. All other possible exercises can be found in our new FREE EBOOK "Best Exercises Training Guide". It includes 126 exercises with the pull-up and dip bar, gym rings and resistance bands and can be downloaded via e-mail FOR FREE

pull-up bar exercises ebook

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Pull-Ups

pull-ups

Execution:
1) Fix the Pullup & Dip bar at a height where you can touch the bar with your hands while your arms are fully extended. Hold the bar at the curved ends of the bar with a wide overhand grip.

2) Pull yourself up until your chin is above the bar, stop briefly at this position and move down again in a controlled manner until you reach your starting position. Your body should stay vertical throughout the entire movement and you should pull your shoulder blades together. Your back should be lengthened and fully extended, your legs either straight or bent.

To get supported you can also use a pull-up band.

Trained muscles:
Upper back, latissimus, biceps, forearm, torso

 

Dips

dips

Execution:
1) Hold both dip bars depending on your desired grip width, your arms almost completely extended. Your arms should not be completely straight but rather slightly bent in the elbows in order to be easier on your joints. Depending on your target muscle, there are two different positions:

Chest: Bend your legs backwards and your upper body forwards. Elbows are pointed to the sides during the downward movement.

Triceps: Lock straight ahead, hold your upper body upright and extend your legs straight towards the ground. Elbows stay close to your body during the downward movement.

2) Lower your body down until your upper arms are parallel to the ground, and push yourself back into starting position in a controlled manner afterwards until your arms are almost fully extended.

To get supported you can also use a pull-up band.

Trained muscles:
Chest, triceps, shoulders (stabilizing), torso, core

 

Musle-Ups

muscle-ups

Execution:
Before starting with muscle-ups, you should practice jump to muscle-ups and explosive pull-ups, where you pull yourself up explosively as far as possible in order to cross the bar with your chest. Muscle-ups can either be done with the additional straight bar or the multi bars by turning them 180° towards the tree.

Muscle-ups are a combination of pull-ups, adjusting the grip, and dips.

1) In the beginning, start with a pull-up shoulder-width apart with a “false grip“ (hold the bar with the balls of your hands).

2) When pulling upwards, do not pull yourself to the top in a completely straight manner as with regular pull-ups, but rather try to gather backwards momentum away from the bar.

3) Now change your grip as fast as you can and try to bring your body as close to the bar as possible in order to push yourself upwards in the style of a dip.

To get supported you can also use a pull-up band.

Trained muscles:
Upper back, latissimus, biceps, forearm, torso, core

 

Leg-raises

leg raises

Execution:
1) Install the bar at a height that allows you to hang from it without touching the ground.

2) Hold the bar with overhand grip, facing away from the tree and without touching the ground. For this, a lot of grip power is necessary. Engage your core, extend your legs completely and pull them upwards in a controlled manner until they are parallel to the ground. 

3) Afterwards, lower the legs again to starting position. Avoid any swinging movements.

Trained muscles:
Abdominal muscles, forearms

 

Toes to bar

toes to bar

Execution:
1) For starting position, let your body hang from the bar with your hands shoulder-width apart. Your fingers should face away from the tree.

2) Slightly lean your torso back and pull your knees up towards your elbows so both your feet or toes come to the bar. Your legs are slightly bent for this. Afterwards, go back to starting position in a controlled manner.

Trained muscles:
Abdominal muscles, shoulders, back, torso

 

Around the world

around the world

Execution:
1) Hold the bar with overhand grip and let your body hang freely without touching the ground, facing away from the tree/from the wall. Your legs should be slightly bent, your arms and your upper body should always be elongated.

2) Now move your closed legs together in a circle, like the arms of a clock, 360° in a circle „around the world“.

3) After completing one circle, briefly stop when you have reached starting position again and then change directions.

Trained muscles:
Abdominal obliques, forearms

 

L-hang

L-hang

Execution:
1) Install the bar in pull-up position facing upwards so you can hang without touching the ground. Hold on to the bar with overhand grip, facing away from the tree. For this exercise, a lot of grip power is necessary.

2) Engage your core and raise your completely extended legs up until they are parallel to the ground (body and legs form the shape of an L).

3) Hold this position as long as possible, then go back to starting position.

Trained muscles:
Abdominal muscles, forearms

 

Incline push-ups

push-ups

Execution:
1) For this exercise, install the Pullup & Dip Bar to a tree or pole in a low position so that the dip bars are about 20cm above the ground in dip position.

2) Hold the dip bars with your hands a little wider than shoulder-width apart in front of your body. In starting position, your hands should be directly beneath your chest. Then extend your legs behind your body.

3) Now lower your body until your nose almost touches the bar. Head, upper body and legs should be in a straight line. Additionally, you should never extend your arms fully but rather keep them slightly bent. Push yourself back up in a controlled manner.

Trained muscles:
Chest, triceps, shoulders

 

Reverse deadlift

reverse deadlift

Execution:
Note: Pay attention that your head does not get too close to the tree or the wall in starting position, and hold the dip bars as far at the ends as possible. This exercise may not be possible for very tall people.

1) Let your body hang, holding the dip bars in parallel grip with both hands. The bar is mounted in dip position for this exercise. In starting position, your butt should be up in the air, level with your upper body.

2) Now bring both your legs straight up in the air until they are between the dip bars. Your body should be completely straight and in line while hanging upside down.

3) Briefly hold this extended position and then go back to starting position.

Trained muscles:
Abdominal muscles, latissimus, hip extensors, shoulders (stabilizing), insides of forearms, gluteus, lower back, torso, core

 

Bodyweight rowing

bodyweight rowing

Execution:
1) Let your body hang, holding the dip bars with both hands in parallel grip. The bar is mounted in dip position for this exercise. In starting position, your butt should be up in the air, level with your upper body, knees are slightly bent.

2) Now pull yourself upwards to the bar, hold for a second and slowly lower yourself back to starting position in a controlled manner.

Note: Depending on your height, it may be necessary for you to tilt your head to the side as to avoid bumping it into the tree or pole.

Trained muscles:
Latissimus, shoulders (stabilizing), insides of forearms, upper back, biceps, abdominal muscles, torso, core

 

Triceps press

triceps press

Execution:
1) Install the bar in a low pull-up position, about the height of your pelvis.  

2) Hold the bar with both hands at the straight part with an overhand grip, so your fingers are pointed down at the ground. Upper body and legs should be aligned.

3) Now lower your upper body in a controlled manner and push yourself back up afterwards. Your arms should be as close as possible to your body throughout the exercise.

Trained muscles:
Triceps

 

Dragon Flag

dragon flag

Execution:
1) For this exercise, install the Pullup & Dip bar to a tree or pole in a low position so that the dip bars are about 30cm above the ground.

2) Lie flat down on your back on the ground or preferably on a workout mat so you can hold on to the pull-up bar with both hands behind your head.

3) Extend your legs, engage your entire body and then pull yourself towards the tree/pole in one straight line in a controlled manner until you are almost perfectly perpendicular to the ground. Head and shoulders stay on the ground during this exercise.

4) Briefly hold this position and then go slowly back to starting position, your legs never completely touching the ground before you pull your body back up, thus permanently maintaining body tension.  

Trained muscles:
Abdominal muscles, back extensors, gluteus  

 

Hanging Crunches

hanging crunches

Execution:
1) Install the bar in pull-up position so it is about level with your neck.

2) Curl both your legs around the bar so the insides of your legs are on top of the bar. You can use a towel as protection. In starting position, your body hangs upside down with your head facing downward and your hands behind your head.

3) Now move your upper body back up to your knees as you would do with a crunch, briefly hold there and then go back down to starting position.

Trained muscles:
Abdominal muscles

 

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