The Best Pull-up Bar Exercises
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Emphasizes the biceps and inner lats. The narrow grip allows for a greater range of motion and a more intense peak contraction in the arms.
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A foundational vertical pulling movement. Using a supinated grip increases bicep activation while building impressive lat and upper back strength.
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An advanced unilateral pull-up variation. It builds extreme back and arm strength while improving shoulder mobility and body control.
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The gold standard for upper-body pulling strength. It builds massive lats, rhomboids, and biceps while improving grip and shoulder stability.
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A modification of the pull-up that uses leg drive to assist the pull. It is excellent for high-volume training or building strength for strict pull-ups.
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A pull-up variation that builds functional strength and corrects imbalances by using different grips for each hand simultaneously.
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A dynamic core movement targeting the lower abs and obliques. Hanging improves grip strength while the knee lift isolates the core.
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A high-intensity abdominal exercise. It requires significant core strength and hip flexor mobility to bring the feet all the way to the bar.
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