You can perform various full-body exercises with pull-up bars to develop muscular definition and endurance. By changing your feet and grip positions, you can create dozens of different exercises based on those changes alone. Find a pull-up bar that is 1 foot to 2 feet taller than you. You can find most pull-up bars at the gym, outdoors trails and school playgrounds. Make sure that you have optimal range of motion in your shoulders before attempting any pull-up bar exercises, or you could easily injury your shoulders and spine.

Step 1

Stand below the bar with your legs hip-width apart and your toes pointing forward. Jump up and grab the bar with an overhand grip. Hang on the bar for two to three seconds and land in the same starting position. Repeat the jump hang exercise five times.

Place your right leg in front of the other and repeat the hang. Alternate your feet positions with each rep. Do 10 to 12 reps for one set. Change the jump-hang exercise by grabbing the bar with your hands facing toward you in the next three sets.

Step 2

Stand below the bar and jump up to grab it with an overhand grip. Pull yourself up until your head clears the bar. Lower your body until your arms are almost fully extended. Exhale and repeat the movement pattern for six to 10 reps for three sets. Keep your neck and spine in neutral positions throughout the exercise.

Step 3

Stand below the bar and face toward one of the bar posts. Jump up and grab the bar with your knuckles facing out. Swing your legs up and wrap around the pole. Pull your body up so that your head partially clears over the bar. Do 10 to 16 reps for three sets.

TIPS AND WARNINGS

Always warm-up before doing any pull-up bar exercises, especially in your shoulders and spine. Move your shoulders and torso in different directions in their full range of motion, such as doing arm swings and trunk rotation. This increases tissue extensibility, stimulates your nervous system and increases body temperature.
Always inspect the bar to make sure that it is sturdy enough to support your weight.