The chin-up bar is a convenient and effective exercise tool for developing strength in the arms, upper body and shoulders. Often referred to as the pull-up bar, chin-up bars are typically installed within the home and can be easily inserted into the doorway of a room for quick assembly. According to "Men's Health" magazine, the average chin-up bar will need to be able to endure a regimen of 15 to 30 chin-ups per day as needed, and must be properly installed to withstand the constant pressures of your workout. With the right parts and a careful eye for detail, practically anyone can learn to quickly and efficiently adjust their chin-up bar.
Step 1
Locate the product literature of your chin-up bar if available and find the instructions on how to adjust your particular brand and model. Search for any mention of how to move and relocate your chin-up bar in the assembly instructions section of the manual.
Step 2
Reach up and grip your chin-up bar with both hands, placing your palms roughly 2 to 3 feet apart. Stand directly under the bar and straighten your arms so that you can hold the bar in place once it is loose. Alternate your grip so that one palm is facing towards you while the other is facing away from you and pull both hands towards each other. If your chin-up bar has a telescopic design, you will be able to retract the ends of the bar from the sides of the doorway.
Step 3
Continue applying pressure so that the chin-up bar remains small enough to reposition. Raise or lower the bar to your desired height, or move the bar to another doorway or location. Make sure the bar is perfectly horizontal and gently release the bar, allowing it to return to its full length in the new location. Tug on the bar to ensure that the ends are secure.
Step 4
Search for the two mounting units on either side of pull up bar and slowly rotate the two grips on either side of the bar so that the chin-up bar gradually decreases in length. If your bar uses mounting units to hold it in place, then you will need to shrink the bar by loosening the grips of the bar until it is completely free of the mounting brackets.
Step 5
Locate the flat head screws that hold each mounting unit in place. Use an electric drill in reverse setting to remove each screw while holding each individual mounting unit until both have been removed from the doorway. Measure a new location with a tape measure and hold the mounting units in place while screwing the same screws into the same holes on the mounting unit in the new location. Insert the chin up bar between the new mounting units and twist the hand grips until the bar has been returned to its snug location between both units.
Step 6
Test your new chin-up bar position by placing your hands on the bar shoulder width apart so that the palms are facing you. Cross your ankles so that your feet are off the floor and you are completely suspended from the bar. Utilize your biceps, latissimus dorsi and trapezius muscles to lift yourself off the ground, raising your head until your chin meets the bar.
Tips and Warnings
- If you cannot find the manual or product literature that accompanies your chin-up bar, search the manufacturer's website for an online manual.
- Consult your personal physician before beginning any drastic exercise regimen to make sure you are healthy enough to complete the exercise.
Things You'll Need
- Chin-up bar
- Electric drill (optional)
- Tape measure (optional)
- Product literature or chin-up bar manual (optional)
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