The Gold's Gym pull up bar features a grip-lock bar that attaches to any door frame in seconds without the need for brackets or screws. It can also be used for sit ups by anchoring the bar at the bottom of the doorway. Dips can be performed by placing the bar flat on the ground.
Pull ups
You can perform the pull up by grasping a sturdy bar with a firm overhand grip and your hands separated by a distance roughly equal to your shoulder width. Allow your body to hang with your arms straightened, and then contract your back and lat muscles to pull your body up until your chin is over the bar. Hold for a count, and then slowly lower to the starting position. Repeat for desired repetitions.
Sit ups
Start by attaching the Gold's Gym pull up bar to the bottom of the doorway. Assume a seated position in front of the pull up bar, and then secure your feet into the device. Place your hands behind your head and lie flat on the floor with the knees bent. Contract your abdominal muscles to lift your back off the floor, and hold for a count. Slowly lower your torso back to the starting position and repeat for desired repetitions.
Dips
The Gold's Gym pull up bar has an arched design that allows you to perform dips. Start by placing the Gold's Gym pull up bar on the floor to create an arch. Grasp the parallel bars while facing away from the device and keep both legs straight. Bend at the elbows until your arms are at an 90 degree angle, and then push through the palms to return to the starting position. Repeat for desired repetitions.
Chin ups
A chin up is similar to a pull up; the main difference is the grip that targets different muscle groups. Start by grasping the bar with an underhand grip, and allow your body to hang with your arms straightened. Contract your back, lats and biceps to pull your body up until your chin is above the bar, and then slowly return to the starting position. The most common mistake with chin ups is improper technique. Don't short the range of motion at the bottom by holding yourself only part of the way up. If you do, you're only cheating yourself of the full benefits of the exercise.
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