Pull Up Bar Arm Exercises
Pull up bars can build bigger arm muscles. Learn how to grow your arms in our illustrated pull up bar exercise guide.
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Alternate Grip Pull Up
• Hold the Pull Up Bar with one hand pronated and one hand underhand.
• Perform a pull up.
• Swap hands between sets.
MULTIPLE MUSCLES: This exercise targets your traps, biceps, and core.
Chin Up
• Begin in a dead hang with a narrow, underhand grip.
• Lower your shoulders to achieve an active hang.
• Lift your chin up to the bar.
• Lower into an active hang, and then a dead hang.
GET GOOD FORM: Keep your spine straight and don’t strain your neck.
Neutral Grip Pull Up
• Hold the hammer grips on a Pull Up Bar, with your palms facing.
• From an active hang, explode up to the bar.
• Lower into an active hang, then straighten.
WHY IT WORKS: This variation puts less strain on your wrists and shoulders.
One Arm Active Hang
• Hold the pull up bar in one hand, with an overhand grip.
• Keeping your feet off the floor, pull your shoulder blades down and hang from the bar.
MULTIPLE MUSCLES: One arm active hangs target your shoulder muscles, as well as your back.
Pillar Hang
• Attach a pair of Pillar Pull Up Grips to a pull up bar.
• Hold onto the grips and hang.
WHY IT WORKS: Using pillar grips will improve your hand and forearm strength.
Ring Bicep Curl
• Place a pair of gymnastics rings on a pull up bar.
• Stand tall, holding the rings.
• Lean back onto your heels, palms facing towards you.
• Curl your body up towards the rings.
VARIATION: You can also perform this exercise with your feet flat. Stand further away from the rings to do this variation.
Ring Dip
• Place gymnastic rings on a pull up bar.
• Keeping a tight hold on the rings, lift your feet off the floor and bend your elbows.
VARIATION: You can also perform this with dip bars.
Ring Push Up
• Attach a pair of gymnastic rings to a pull up bar.
• Stand on your toes and hold onto the rings, so that your body forms a diagonal line.
• Lower your chest towards the ground, between the rings.
• Stop before your chest reaches the floor and reverse the movement to complete one rep.
WHY IT WORKS: In this advanced push up variation, the rings moving during the exercise will make all your muscles work harder.
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