The Wall Mounted Pull Up/ Chin Up Bar allows you to perform pull ups easily and safely. Pull ups and chin ups are one of the staple exercises that should be a part of everyone’s workout routine, especially if you want to strengthen you back. You can change the emphasis of the parts of your body you target, the wider grip is going to activate the lats primarily, but if you take a narrow grip, your biceps are going to be involved in the movement a little more.
Your pull up bar at home will be mounted on the wall and can be used safely. Pre-checks are essential to make sure that the place of mounting is stable and can support body weight before setting up.
- Wall Mounted Chin Up / Pull Up Bar designed for home training
- Ergonomically designed for extra comfort
- Ideal addition to any home gym
- Safe to use up to 120Kgs
- Comes with all fixings
Note: please ensure the bar is securely mounted to a suitable surface prior to use.
Using the Pull Up Bar
Pull ups are an extremely effective compound exercise that is included in many peoples regular work out routines. A straight forward movement, the benefits of regular pull ups will be felt in your arms, shoulders, back, and chest. Properly performed pulls up will also help in improving your posture and grip strength, as well as your overall fitness. By no means, the easiest of exercises, adding a set of pull ups into your weekly work out will build strength and give you a good sense of achievement.
To perform a pull-up, begin by gripping the bar in an overhand grip, ensuring you have grasped it firmly so you not slip. Check that your hands are about a shoulders width apart, so you are not over stretching, and then your hang arms straight from the bar. It is now time to pull yourself upwards towards the bar. A full pull up is when your chest is nearly touching the bar and your chin is over it. Once you have gotten to this stage, begin to let yourself down in a controlled and even manner.
When performing your pull ups, try to remember to keep your body straight at all times. You should always feel in control of your movements allowing your natural strength to perform the exercise. Avoid arching your back or swinging. The pressure should be on your muscles and not your spine. Your feet should never be touching the floor when performing the exercise. Keep your legs straight or bent at the knees with your feet crossed. This will help in maintaining the correct posture of the pull-up.
Remember to always lock out your elbows when you are in the extended position. Failing to do this can cause injury to your elbows. The key to properly performing pull ups is to keep yourself in control at all times. Slow and even reps will be the most effective, as faster reps will mean less control and a higher risk of injury to yourself. Always control your movements, both in the motion of the pull-up and when you are lowering yourself down to finish the set. It should also be noted that relaxing your body too much, while in the initial start position, can put a lot of stress on your shoulder joints and should be avoided.
Pull up variations
1 The Classic
To perform the classic pull up correctly. Hold the bar a shoulder width apart, using a firm overhand grip. As you pull, exhale until your chest is just below the bar and your chin is just over it. In a controlled movement, begin to lower yourself slowly to the starting position, keeping your back straight at all times, avoiding arching or swinging.
2 The Tarzan
To properly perform the Tarzan pull up, grip the middle of the bar with both of your hands. Ensuring they are close together. Exhale as you pull yourself up, but before reaching the top, move your body to the right. Lower yourself in a controlled fashion and then repeat by moving towards the left side.
3 The Side to Side
The correct method of performing a side-to-side pull up is to exhale as you pull yourself to the top. As you are approaching the top of the pull-up bar, lift yourself up to the left and then to the right. Once you have completed a semi circular motion, begin to lower yourself in a slow and controlled fashion.
4 The Thrust
The thrust pull-up is properly performed by swinging your legs back and forth. This will create momentum, which you will then use to pull yourself up to the top of the bar. Ensuring your arms are a shoulder width apart, with a firm overhand grip.
5 The Knee Twist
For the knee twist pull-up to be performed correctly, begin at the top of the bar. When in the correct position, bring your knees to your chest before twisting to the left. Repeat this to the right before lowering yourself down.
6 The Leg Raises
With the standard shoulder width overhand grip, bring yourself to the top of the bar. As you reach the top, bring your legs out in front of you. Do this until they are parallel to the floor and at a right angle before lowering. Ensure the entire motion is done in a slow and controlled way for the best results.
7 The Chin up
Unlike the previous variations, to perform the chin up style of pull up, grip the bar with your palms in front of your face. With a narrow grip, pull yourself up so your shoulders are just below the bar and your chin is just above.
8 The Weighted
This version of the pull up is performed exactly like the classic. Only with this variation, use a belt to hang a weight from, or alternatively place a dumbbell securely between your legs before performing the pull-up.
9 The Towel Grip
To perform this method of the pull-up, wrap two towels over the bar. With one towel in each hand, grip and pull yourself up to the bar. Ensure your grip is always a shoulder length apart and when lowering yourself, make sure it is in a controlled and slow fashion.