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.

Back to All Exercises | Back to Pull Up Bar Exercises | Back to Arm Exercises

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.

From: Every Pull Up Variation You Should Be Doing

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.

From: How to Do a Chin Up

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.

From: Mastering the Pull Up: Neutral Grip

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.

From: 30 Pull Up Bar Exercises… That Aren’t Pull Ups!

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.

From: 30 Pull Up Bar Exercises… That Aren’t Pull Ups

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.

From: Calisthenics for Beginners

Back to All Exercises | Back to Pull Up Bar Exercises | Back to Arm Exercises