10 Effective Exercises On The Pullup And Dip Bar

Looking to get back to basics with your gym routine this holiday season? With new workout trends, classes, and techniques cropping up on the scene just about daily, sometimes, a simplistic, tried-and-true approach is what we crave. Luckily, there's no need to reinvent the wheel, because many of the most effective workouts are these simple exercises on the pullup and dip bar.

While both standby pieces of equipment for die-hard gym rats, you might have overlooked the pullup and dip bars in the past. While they may not be the most high-traffic areas of the gym, these pieces of equipment can deliver one of the best upper and even full-body workouts, so don't underestimate their value.

Here are 10 effective moves you can work into your routine right now.


1. The Standard Chin-Up

If chiseled biceps and a ripped back are your goal, chin-ups are a must to have in your routine. Chin-ups are endlessly modifiable, but nothing replaces the tried-and-true standard form.

To begin this exercise, start from a dead hang, with your palms facing toward your body. Raise your body up by tightening your core and pulling yourself up until your chest hits the bar, and then lower back down. Remember to focus on your breathing as well; exhaling out as you raise your body up, inhaling as you lower back to the starting position.

2. The Assisted Chin-up

Chin-ups are one of the most demanding yet simple routines you can do, so if you can't immediately perform a full pullup, never fear. Assisted pull-ups help you to build up to the full thing, but also provide great benefits on their own.

Your options include using a pullup bar with a build in assistance step, which you can adjust the weight of for more or less resistance, or, if your gym doesn't have this, you can easily make one yourself by looping a resistance band around the bar and under your knees to create a loop.

3. The Standard Pullup

The standard pullup using a pullup bar is one of the gold-standards of any time-honored workout routine for a reason: pullup is the king of back development. Standard pullups primarily work the back muscles, but because you're raising your entire body up, you're working your arms and core tremendously as well.

Classic pullup form starts with all your weight hanging, with your palms facing away from your body. In a slow and controlled manner, pull your body up until your chest touches the bar, and then lower back down until your arms are straight.

4. Hanging Knee Raises

It's not only your upper body that can reap the benefits of a pull-up bar routine—you can also sculpt rippling abs from working this move into your routine; one of the most effective ab workouts of all time.

To do a basic hanging knee raise, hang from the bar with your palms facing outward, and your arms roughly shoulder width. Slowly, bring your knees, which should be touching, up to your hips, and then back down until your body is in a straight line.

5. Muscle-Ups

If you're looking to earn yourself some well-deserved badass points in the gym, look no further than the monster of all pull-up bar exercises - the muscle up. This intense exercise is not for the faint of heart, but once you master it, you'll be working everything from your hips, core, shoulders, chest, and arms.

Begin by engaging in a traditional pullup until your chest reaches the bar level. Then, push yourself up to the top of the bar and hit a dip position, and lower back down with care.

6. Standard Tricep Dips

To achieve the svelte arms we all want, we should devote plenty of our arm days to the triceps, which are just as if not more important than the bicep. You don't need anything more than your bodyweight and the dip bar to target them and feel the burn.

To do a traditional dip, position yourself on the parallel bar with straight arms, and lower yourself down until your elbows are bent 90 degrees. Press your body back up to the starting position, being sure to keep your body board straight the entire time to target the triceps the most.

7. Weighted Triceps Dips

Weighted Triceps Dips

Via jefit.com

If regular dips are effective, adding weight to the equation can only make them more so. The form remains the same as with a standard dip, but you can add some oomph to the move with your choice of a weighted belt, or simply gripping your choice of a weight plate between your knees as you dip and raise your body.

8. Negative Dips

A slight variation of the standard tip, the negative dip is perfect for beginners who can't complete full reps, or more advanced bodybuilders, who can simply add weight to the up the intensity of this move. As with any negative-only workout, the idea here is that you'll only be completing the lowering-down portion of the move.

Begin as you normally would, with straight arms and bent knees, and lower yourself until you're either kneeling or standing on the floor. Stand up, and begin the exercise again.

9. The Climber Pullup

For a fun variation on the traditional pullup, and a test of your bicep strength, add this move into your routine. Begin climber pullups as you would the traditional variety, but when you reach the top of the bar, when your head is roughly level with the bar, alternate pulling your body weight to the right side, lower, and then repeat, shifting to the left.

10. Toes Above Bar

To hit the abs and forearms and feel the burn in a major way, consider working up to this highly advanced pullup bar move. To do a toes above bar, start in a regular pullup position with palms facing outward, legs hanging straight down, raise your legs until they're all the way at the top of the bar. This gymnastics-inspired move will shred your abs and work every part of the core and upper body.

Will you be integrating these moves into your routine? Did this article help to give your gym routine some new life? Let us know which of these moves you enjoy and share with your gym-buddies or anyone who's looking for simple yet effective moves. With just the most basic pieces of gym equipment, you can build the body of your dreams.

Nancy Moore

Hi, everyone! My name is Nancy Moore and I am the founder and creator of Fitnessgrams. I created Fitnessgrams to be a haven for people looking to get fit, boost their health, lose weight, or improve their well-being. Here you will find experiences, workouts, information from the experts, healthy living tips, and tools to find well-being and balance.

Click Here to Leave a Comment Below 0 comments