How to Use a Door-Mounted Pull-Up Bar

The pull-up bar is an essential piece of equipment for individuals who want to tone their back, arms and core muscles, which are the muscles around the truck and pelvis. A door-mounted pull-up bar is an exercise bar that is supported by the door frame while the user performs exercises. When used properly, door-mounted pull-up bars don't damage the door frame, and they offer users a wide variety of exercises beyond simple pull-ups and chin-ups.

Things You'll Need

  • Door mounted pull-up bar
  • Door frame
  • Chair
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Instructions

    • 1

      Attach the pull-up bar onto the door frame by pressing the long bar against the frame of the door, and then rotating the top support bar against the wall. The top support bar rests on the opposite side of the door frame, where you will complete your exercises.

    • 2

      Test the pull-up bar by pulling down lightly on it. This will move the bar more securely into position. If the bar moves too much, make sure the top support rest is set firmly against the top of the door frame.

    • 3

      Complete the standard pull-up by placing your hand on the bar, with your palms facing away from your body about shoulder length apart. Begin in the lower position with your arms straight and pull yourself up as high as you can until your chin is above the bar. Lower yourself back down into the beginning position and repeat. Complete 10-12 reps in three sets, or do as many as you can in timed increments, depending on your fitness goals.

    • 4

      Grip the pull-up bar, with your hands wider than your shoulders and your palms facing away from your body to complete a "wide-grip pull-up." Complete the exercise in the same fashion as the standard pull-up. The altered grip of the wide-grip pull-up focuses on the upper section of the latissimus dorsi, or lats, which run along the sides of your body.

    • 5

      Work the lower latissimus dorsi muscles by completing close-grips pullups. Place your hands a few inches apart, palms facing away from the body, and complete a pull-up.

    • 6

      Complete your chin-ups by placing your hands shoulder-width apart, with your palms facing you, and pulling yourself up until your chin is above the bar. This chin-up works your biceps in addition to your lats and back muscles.

    • 7

      Hang from the bar with your hands about shoulder-width apart and swing your knees up to your chest to complete a "gorilla crunch." The gorilla crunch works your abdominal muscles. For a more complex exercise, add a chin-up while lifting up your knees to work both your ab muscles and biceps.

    • 8

      Remove the pull bar from the top of the door. Slide the bar down to the ground with the long portion of the bar still flush against the frame. Cross the bar over onto the same side where the top bar support is resting. Use the top bar support as a stationary piece and complete crunches to add to your abdominal workout.