The Gold's Gym pullup bar allows you to do more than just pullups -- you can work your back, chest, triceps and abs. Attach the pullup bar to the top of a doorway and do standard pullups, wide-grip pullups, neutral-grip pullups and chinups. Set the device at the bottom of the doorway to do anchored crunches. Place it on the floor with the curved handles facing up to do bodyweight dips.
Pullups
Step 1
Position the pullup bar so the metal anchor is on one side of the doorway and the grip bar is on the other side.
Step 2
Lift the bar up and secure the metal anchor on top of the door molding. Make sure the grip bar sits firmly against the door frame on the opposite side of the door.
Step 3
Grab the foam pads with an overhand grip and lift your feet off the floor.
Step 4
Pull yourself up until your chin reaches or passes the bar. Squeeze your shoulder blades back and down.
Step 5
Slowly lower until your arms are fully extended then repeat.
Anchored Crunches
Step 1
Pull the bar down from the top of the door frame. Turn it over so the curved handles face up. Place the pullup bar at the bottom of the doorway with the long handle seated firmly against the door frame.
Step 2
Sit on the opposite side of the doorway so the handle holds the device in position. Anchor the top of your feet under the handle.
Step 3
Place your hands behind your neck or across your chest and lay back until your shoulder blades touch the floor.
Step 4
Crunch up and pull your shoulder blades off the floor.
Step 5
Slowly lower until your shoulder blades touch the floor and repeat.
Dips
Step 1
Place the pullup bar on the floor with the curved handles facing up. With your back to the device, squat down and grab the curved handles.
Step 2
Extend your legs in front of you with your weight on your heels. Start with your arms fully extended.
Step 3
Lower your body to the ground by bending your elbows.
Step 4
Stop when your upper arms are parallel to the ground. Press back up.
Tips and Warnings
- Use the handles that stick out from the doorway for neutral-grip pullups. Use an underhand grip for chinups. During the crunches, keep your lower back in contact with the floor throughout the exercise. Exhale on exertion and inhale on the easy part of an exercise. During dips, point your elbows directly behind you as you lower yourself. Don't let your elbows flare out to the sides.
- Depending on the length of your arms, you may not be able to lower yourself very far on the dip exercise before your buttocks hits the ground. Consult your physician prior to starting any exercise routine.
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