5 Muscle Building Exercises Using Pull Up Bar

Pull up bars a.k.a monkey bars are the most versatile and effective workouts tools that can accommodate tonnes of bodyweight exercises. They are adaptable and easy-to-use for he athletes of every fitness level. Walk a block and you can find it in a park or playground as well.

However, those in the public places are over-crowded and unable to tolerate your weight. Don’t worry, you can buy very own high quality pull up bar at a very reasonable price. Check these ones by RDX:

Buy here: RDX Pull Up Bars

Pull up bars are a bit tricky ones when it comes to their proper installation and set up. If you are setting a pull up bar for the very first time, here is the detailed guide for you:

Read here: How To Install Pull Up Bar In 5 Easy Steps

Pull up bar is incredibly efficient and yet the most underestimated piece of equipment. However, most of the gyms have now removed this old-school equipment completely. This is why many athletes are unaware of the variation of pull up bar exercises.

Related: 5 Ways To Use Pull Up Bars For Training

Monkey bars exercises are ahead of others as they target the specific muscle groups to hone a trimmer body.

Though you can use pull up bars for various bodyweight and weight loss workouts, here we have compiled a list of 5 muscle building exercises you can do with monkey bar. Try out these killer moves to unlock your dream physique.

*Don’t forget to make sure that the pull-up bar is fixed properly.

1. Bar Muscleups


To execute the muscleups, there are a dozen of ways like close grip, underhand grip, narrow grip, and split grip. However, this one is basic bar muscleup based on a kipping pull up.

  1. Put your hands slightly wider than the shoulder-width in an overhand grip.
  2. Slightly pull back the legs.
  3. Now pull your chest over the pull up bar with extreme force.
  4. Now that your chest is over the bar, stretch your arms straight such that your waist and bar are parallel.
  5. Drop back down and then back up again.
  6. Repeat it 2-4 times depending your complexity level.
  7. You must try to do at least 10 sets.
  8. 30sec-1 min rest for beginners with fewer sets. However, 3-5 min rest is advised for advanced athletes with higher sets.

2. Typewriters


Typewriters are the modified pull-ups that you probably never heard of.

  1. Pull up toward your right hand.
  2. Bend your right arm but keep the left one straight.
  3. Now push over to the left side. Use right tricep to push from the right.
  4. Now slowly let down your left arm (bent).
  5. Now do the same for the left side by reversing the movements.
  6. You are done with a rep.
  7. Try to do atleast 5 reps and 5 sets.
  8. For beginners, resting time is from 30sec to 1min with fewer sets. However, advanced athletes must complete the higher sets with 3-5 min.

3. Traveling Dips


Go slow with the traveling dips if you want to do hard training.

  1. Hold one of the parallel bars with a hand.
  2. Now take a down dip.
  3. Take out your right arm and move towards your right.
  4. Dip again.
  5. Now do the same with your left arm.
  6. Dip again.
  7. keep on repeating the same pattern throughout the length of pull up bar.
  8. Facing the same direction, work in the reverse direction when coming back to your starting position (1 dip=1 rep)
  9. Perform at least 5-10 reps with 5-10 sets.
  10. Beginners with fewer sets can rest for around 30sec-1min. Advanced athletes with higher sets can rest for 3-5 minutes.

4. Bar Hangs


Start this exercises from 1-2 sets and gradually increase the intensity by staying on the bar for up to 10 minutes.

  1. Make a wide overhand grip.
  2. Simply dead hang from the bar for almost 30 seconds.
  3. Keep on incrementing the duration by 10-second intervals.
  4. You must do at least 5 sets.
  5. The starters who do fewer sets are advised to take 30sec to 1min break. However, advanced athletes with higher sets can rest for almost 3-5 minutes.

5. Assisted Pistols


Once you are a pro, you can even add weight to the exercise or lose the bar.

  1. Place your left foot at almost a distance of 1 foot away from the vertical pole attached to the monkey bars.
  2. Hold onto the bar at the hip height while keeping your arms straight.
  3. To the side of the pole, raise up your right leg out in the front.
  4. Stretch through the heel when you squat butt to heel.
  5. Do almost 5-10 reps with each side.
  6. Recommended number of sets is 5.
  7. If you are taking fewer steps, rest for 30sec to 1 min. But for those taking the higher sets, an ideal break time is 3-5 min.

Don’t overtrain and keep your exercises simple and easy. If you are just a beginner, don’t start with these advanced moves. Else, you might suffer the same fate as this man here: