Pull-up bar ਕਸਰਤਾਂ
A doorway or wall-mounted bar unlocks the entire vertical pulling family, which is otherwise the hardest thing to train at home.
What this kit can actually load
17MOVEMENTS
Covering 6 muscle groups as prime movers and 4 of the 9 movement patterns — all of it usable in a front room.
ਸਰੋਤ·Published exercise references·COVERAGE COUNTED FROM PRIME MOVERS ONLY·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
How the pull-up bar list is built
- Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
- Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
- Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
- Credit a movement to a piece of kit only when that kit supplies the resistance — a bench you lie on is not the load.
- Attach the published MET category so the energy figure on every card traces back to the same table.
ਸਰੋਤ·Published exercise references·ATTRIBUTION BY JOINT ACTION·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
All 17 pull-up bar movements
| Exercise | Primary muscle | Pattern | Level |
|---|---|---|---|
| Dead Hang | Forearms | Carry | Beginner |
| Scapular Pull-Up | ਟ੍ਰੈਪੀਜ਼ੀਅਸ | Pull | Beginner |
| Band-Assisted Pull-Up | Lats | Pull | Beginner |
| Negative Pull-Up | Lats | Pull | Beginner |
| Chin-Up | Lats | Pull | Intermediate |
| Hanging Knee Raise | Hip flexors | Brace | Intermediate |
| Neutral-Grip Pull-Up | Lats | Pull | Intermediate |
| Commando Pull-Up | Lats | Pull | Advanced |
| Hanging Leg Raise | Hip flexors | Brace | Advanced |
| Pull-Up | Lats | Pull | Advanced |
| Wide-Grip Pull-Up | Lats | Pull | Advanced |
| Archer Pull-Up | Lats | Pull | Advanced |
| Hanging Windshield Wiper | Obliques | Rotation | Advanced |
| L-Sit Pull-Up | Lats | Pull | Advanced |
| Toes to Bar | Abs | Brace | Advanced |
| Towel Pull-Up | Forearms | Pull | Advanced |
| Weighted Pull-Up | Lats | Pull | Advanced |
Muscles you can cover with pull-up bar
Not covered: chest, upper back, front deltoid, side deltoid, rear deltoid, biceps, triceps, quadriceps, hamstrings, glutes, calves, lower back, adductors, rotator cuff. That is the honest gap — fill it with another implement or with bodyweight work.
Programmes that run on this alone
The questions that come up on the floor
What can I train with pull-up bar?
17 exercises on this site use pull-up bar, covering 6 muscle groups as prime movers and 4 of the 9 movement patterns. 12 of them are compound movements, which is the number that decides whether a piece of equipment can carry a whole programme on its own.
Is pull-up bar enough to build muscle?
On its own it covers 6 muscle groups, so it is best used alongside something else rather than as a whole programme. Combine it with bodyweight work or one other implement and the coverage becomes complete.
Can I use pull-up bar at home?
Yes — this is home-scale equipment. A doorway or wall-mounted bar unlocks the entire vertical pulling family, which is otherwise the hardest thing to train at home.
How do I make pull-up bar exercises harder over time?
Add weight in the smallest increment available whenever you reach the top of the target rep range with clean technique, and keep the range of motion and the tempo identical as the load climbs.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
ਸਰੋਤ·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
