One of the great things about using a doorway pull up bar is its ability to provide a whole range of exercises that traditional pull up bars cannot. This range allows you to work out several different areas of the body with just one piece of equipment. Many of the exercises listed are traditional ones which are enhanced by the use of the exercise bar.
Pull-ups and Chin-Ups
Pull-ups and chin-ups are the most basic exercise you can do with this type of equipment. To start this exercise, install the exercise bar so that it is placed a little above your head. For the pull-up, place your hands on the bar with your palms facing away from you (your feet should still be on the floor). Then, slowly pull yourself up so that your chin is above the bar. Once you have pulled yourself up, immediately start to slowly lower yourself back down. Before you touch the floor again, lift yourself back up to repeat the process. The chin-up is identical to this, but instead of gripping the bar with your palms away from you, you turn your palms and hold the bar with them facing toward you. Try to do these in sets of 10, increasing the number of repetitions as you get stronger.
Reverse Push Ups
For the reverse push up, grab the bar exactly as you did when you did the pull up in Section 1, with your palms facing away from you. Then, bring your legs up and create an "L" shape with your body and then hang from the bar. Once your legs are up, lift yourself with your legs out front of you as if you were doing a push up. Get as high as you can and then slowly lower yourself back down.
Dips
For the dip, reposition the bar down to waist level. Using your arms as support, hold yourself over the bar with your palms facing the ground. As with the reverse push up, bring your legs up and out in front of you and into an "L" shape. Bend your elbows and bring your body down towards the bar. When you are just shy of sitting on it, push yourself back up until your arms are straight. Once you are back up, immediately repeat. Try a set of 10 repetitions.
Chin Up Bar Side Crunch
Re-hang the bar to the pull up level. Grab hold of it and let your body hang down. While in this hanging position, lift your legs up and move them to one side. Once you have stretched them out, hold them there for 5 seconds. Then, slowly lower your legs back to a hanging, neutral position. Repeat this using the other side of the body.
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