The pull-up is one of the best exercises you can perform for strengthening your upper back. The pull-up exercises all of the major muscles of the middle and upper back. Unlike the seated pull-down, the pull-up also strengthens the core muscles, due to the stabilization needed to keep the body from swaying. This makes the pull-up far more efficient than the pull-down. While commercially produced pull-up bars can be ridiculously expensive, you can make an inexpensive version from materials laying around the house or shop.
Step 1
Measure and mark two pieces of steel pipe 8-foot-long, 1-inch diameter steel pipe to form the uprights of your freestanding pull-up bar. Cut the pipe with an oxyacetylene cutting torch.
Step 2
Mark and cut a 3-foot-long section of the 1-inch diameter pipe. This forms the cross-piece you pull your body towards at the top of the pull-up bar.
Step 3
Measure and cut four lengths of pipe, 1 foot long. These are the legs of the pull-up bar.
Step 4
Attach the 1-foot leg pipes to the T-unions so they are end to end. Weld them to the T-unions with a wire-feed welder.
Step 5
Weld the 8-foot uprights to the remaining connection of the T-unions, so that they are perpendicular to the legs of your pull-up bar. Use tack welds all the way around, and then run a solid bead the entire perimeter of the upright pipes.
Step 6
Attach the 90-degree unions to the opposite ends of the upright pipes, perpendicular to the support legs at the bottom ends and weld them all the way around. Use the tack-weld and solid bead methods described in Step 6.
Step 7
Attach the cross-piece to the 90-degree unions and weld them together.
Step 8
Allow your welds to cool to the touch and then stand the pull-up bar up.
Step 9
Use a rubber exercise pad under your freestanding chin-up bar when you are using it indoors, to protect the floor from damage.
Tips and Warnings
- Wrap the cross-piece of your freestanding pull-up bar with fabric medical tape to increase the grip traction. Consider painting your freestanding pull-up bar with rust preventive spray paint for protection from the elements.
- Never begin a new exercise program without first contacting your physician.
Things You'll Need
- 1-inch diameter steel pipe
- Measuring tape
- Soapstone marker
- Oxyacetylene cutting torch
- 90-degree pipe unions for 1-inch pipe
- T-unions for 1-inch pipe
- Wire-feed welder
References
- "Essentials of Strength Training and Conditioning, 3d Ed;" National Strength and Conditioning Association; 2008
- "How to Weld (Motorbooks Workshop);" Todd Brigidum; 2008
- BodyBuilding.com: Improving Chin-Up Performance
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