![]() ![]() Keep your arms completely straight and make sure your feet are off the ground. Grab the pull up bar with an overhand grip shoulder length apart.Muscles Groups: Rectus Abdominis, Hip Flexors, Obliques Slowly lower your arms back down and repeat. Pull yourself up with your arms, keeping your legs parallel to the ground.Raise your legs up so they are parallel to the ground and your body forms an L shape.Place your hands palms down around a pull-up bar and hang down.Muscle Groups: Lats, Abdominals, Biceps, Chest, Forearms, Glutes, Groin, Hamstrings, Hip Flexors, Lower Back, Middle Back, Obliques, Quads, and Shoulders. Instead of touching your feet to the bar and lowering, keep your legs straight and drop them downwards left, back up, and then down to the right in a windshield wiper motion.Slowly lower, and repeat as many times as you can do these.Bring them up and touch your feet to the bar. Muscle Groups: Abdominals, Obliques, Hip Flexors, Serratus, Lats, Grip, Biceps Jump up into the air, grab the bar, and do a pull-up.Do a full push up, and then jump your feet back to the squat position.Drop down into a squat position with your hands on the floor, kick your feet back into a push-up position, and lower your body to the floor. ![]() Muscle Groups: Side Shoulders, Front Shoulders, Biceps, Middle Chest, Lats, Glute Max, Quads, Hamstrings If you’re looking for how to get a full-body workout with a pull bar, here are some of the best pull up bar exercises that you can do which are designed to target more muscle groups than normal pull-ups so you get a full-body workout. It’s as simple as changing your grip, the angles you work, and the movements of your body. You’ll finish feeling like you spent hours at the gym when in reality you got the workout in your own home. When you combine isometrics, pulling and pushing movements, and a bit of creativity, your pull up bar can give you a full-body workout without taking up much room.
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