Pull Up Bar Shoulder Exercises
Pull Up Bar Shoulder Exercises
You can build healthier shoulders with a pull up bar. Learn the best shoulder-focused pull up bar exercises in our guide.
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Chin Over Bar Hold
• Grip a pull up bar.
• Pull your body up until your chin just clears the bar.
• Hold the position for as long as possible.
GET GOOD FORM: Keep your body as still as possible after you’ve cleared the bar.
Dead Hang
• Hold a pull up bar in an overhand grip, hands shoulder width apart.
• Lift your feet off the floor, keeping your arms straight.
TOP TIP: If you are short, you can lower yourself down from a weight bench or plyo box.
L-Sit Hold
• Hold a pull up bar in a wide grip.
• Raise your legs (making an L shape with your body).
• Hold in position, keeping yourself as still as possible.
REGRESSION: You can perform isometric hollow hangs to practice reducing your swing.
Passive Hang
• Hold the pull up bar in both hands with your feet off the floor.
• Relax your body while keeping tension only in your hands, letting your shoulders rise towards your ears.
TOP TIP: Imagine that gravity is gently pulling you downwards.
Ring Pull Up
• Hold a pair of Gymnastic Rings with a neutral grip.
• Pull your chest towards the bar.
WHY IT WORKS: This unstable pull up requires greater shoulder and core stabilisation.
Skin The Cat
• Hold a pull up bar in a pronated grip.
• Lift your knees to your chest and curl your body towards the ceiling.
• Thread your body through the gap, and lower part-way down.
• Reverse the movement to complete one rep.
TOP TIP: The skin the cat is an advanced exercise – watch the video below to make sure you have correct form.
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