The Perfect Pull Up is an innovative exercise system that allows you to get a full body workout without leaving your house. The device fits snugly in your door frame and is a convenient way to help you lose fat or build muscle through a variety of exercises.
Pull Ups
As the name indicates, the Perfect Pull Up system is ideal for pull ups. First, secure the Perfect Pull Up at the top of your door frame. Grip the handles so that your palms face you. Bend your knees so that your feet don't touch the ground and pull yourself up as far as you can. Slowly reverse the motion and repeat. This exercise is great for your back and biceps.
Chin Ups
Chin ups are similar to pull ups in that they work your back and biceps. However, strength and conditioning expert Bret Contreras notes that they are also effective at activating your abdominals. To perform chin ups, grip the Perfect Pull Up handles so that your palms face away from you, instead of toward you. Bend your knees to pick your feet off the ground and pull yourself up to the bar until it is at chin level. Slowly reverse the motion and repeat.
Hanging Leg Raises
Hanging leg raises are an essential part of any abdominal routine--bodybuilder and strength and conditioning specialist Brad Borland includes them as one of his top ab exercises.. To perform hanging leg raises, secure your arms in the Perfect Pull Up ab straps. Let your legs hang down and keep them straight and then bring them up until they are parallel to the floor. Reverse the motion and repeat.
Hanging Crunches
Hanging crunches are another way to develop your abdominals. These are performed in the same manner as hanging leg raises, except you bend your knees throughout the motion instead of keeping your legs straight. You can also angle your knees to one side and then the other to target your obliques.
Inverted Rows
To perform inverted rows, attach the swing arms to the Perfect Pull Up. Grip the handles and put your heels on the floor. Lean back so that your body is at a 45 degree angle with your arms fully extended. Pull yourself toward the door frame by bending your arms. This is another effective exercise for your biceps and back.
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