Pull-up Bar Back Exercises for Women
16 Pull-up Bar Back Exercises for Women with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Pull Up
You pull your bodywieght up with your upper body strength in this exercise. It is called pull-up when your palms face outwards, and chin-up when your palms face inwards.
AdvancedPull up bar - 2
Band Assisted Pull Up
At first, start by putting the band on your foot. And then move it step by step to your knees to increase the difficulty. Be careful not to do it too fast!
BeginnerPull up barLoop Bands - 3
Band Assisted Chin Up
At first, start by putting the band on your foot. And then move it step by step to your knees to increase the difficulty. Be careful not to do it too fast!
BeginnerPull up barLoop Bands - 4
Bench Pull Up
The stronger you push your legs, the more help you get. When you come down, it's recommended to hang slowly on the bar and come down!
BeginnerPull up barFlat Bench - 5
Butterfly Pull Up
As much as you do it with rebound, it can help your upper body as a whole. However, there is a risk of shoulder and shoulder injuries, so please be careful!
AdvancedPull up bar - 6
Close Grip Chin Up
It can help the lower back muscles and biceps muscles, and it is easier than pull-up. Please do not bend over, but raise your chest. The narrower the grip is, the better it targets the back!
IntermediatePull up bar - 7
Hanging
Hang from the bar
IntermediatePull up bar - 8
Jumping Pull Up
You can use the rebound because you jump and pull up. It's relatively easier than a pull-up, so beginners can easily follow along!
AdvancedPull up bar - 9
Neutral Grip Chin Up
It can help the lower back muscles and biceps muscles, and it is easier than pull-up. Don't bend down and raise your chest!
IntermediatePull up bar - 10
Weighted Chin Up
It is recommended for those who find pull-up too easy. Be careful of injuries and go up so that your chest touches the bar!
AdvancedPull up bar
Ranked 11–16
- 11
Weighted Pull Up
It is recommended for those who find pull-up too easy. Be careful of injuries and go up so that your chest touches the bar!
AdvancedPull up bar - 12
Archer Pull Up
It's a good workout to develop your arms and back as a workout recommended to professionals or higher!
AdvancedPull up bar - 13
Close Grip Pull Up
Do a pull-up with a narrow grip
BeginnerPull up bar - 14
Wide Grip Pull Up
Do pull-ups with a wide grip
BeginnerPull up bar - 15
L Sit Pull Up
This advanced move works your back and core at the same time. Keeping your legs in an L-shape takes a lot of stability, so you’ll really challenge your abs.
AdvancedPull up bar - 16
One Arm Pull Up
This advanced pull-up uses one arm to lift your body. It works your lats and biceps, boosting upper body strength and balance.
AdvancedPull up bar
