There are several excellent upper body exercises that can be done on The ProsourceFit
Multi-Grip Pull-Up Bar. For these exercises, the bar should be hooked (or mounted) on
a doorframe. With 12 grip locations, you can work different muscles using the same
exercises. Use the protruding or side grips to focus on pectoral or deltoid muscles or
use the inner padded handle, for more bicep work.
General Tips
While performing pull-ups, inhale on the ascent and exhale on the descent. Keep legs
in line with the torso as much as possible without exion of the hips. For a full range
of motion, stretch out upper arms and scapulae adductors on every repetition.
Pronated Pull-Ups
(Muscles Worked: Upper body, shoulders, forearms)
Place palms and ngers on the ProsourceFit Multi-Grip Pull-Up Bar grip facing away
from the body. Keep arms straight with shoulders relaxed and hang straight down
without swinging. Pull up in a smooth motion until chin is over the bar, then lowering
smoothly to the starting position.
Supinated Pull-Ups
(Muscles Worked: Lats, upper arms, upper back, and elbow exor)
Place palms and ngers on the bar grip shoulder width apart facing the body. Keep
arms straight with shoulders relaxed and hang straight down without swinging. Pull
up in a smooth motion until chin is over the bar, lowering smoothly to the starting
position.
Pull-Up Bar Static Hang
(Muscles Worked: Forearm and shoulder, deltoids)
Hang with one arm holding the ProsourceFit Multi-Grip Pull-Up Bar for as long as
possible. Without dropping, switch arms and shake out the rst arm. Repeat and
switch between arms for as long as you can.
Note: At rst, you may only be able to hang for a few seconds. Work up to longer hang
times to increase stamina and strength.
One-Arm Assisted Pull-Ups
(Muscles Worked: Upper body, shoulders, forearms)
Place one hand on the desired grip location. Grab your wrist with the other arm to assist
the pull-up.
THE PROSOURCEFIT
MULTI-GRIP PULL-UP BAR EXERCISES
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