If you have decided to update your home gym equipment, the pull-up bar should be your first choice. They are inexpensive, easy to use, easy to set up, and offer numerous training possibilities.
We know that resistance training can strengthen muscles and induce growth much faster and with a more satisfying result. The lifting bars connect these two worlds. On the one hand, they provide a series of bodyweight exercises, and they guarantee intense resistance work.
This guide will teach you to understand how to use this powerful tool in your training, what are the differences between one type and another and how to choose the pull-up bar for the tractions that best suits your needs?
Table of Contents
The advantages of the pull-up bar
Lifting (or pull-up) exercises activate and strengthen an entire list of upper-body muscles. Furthermore, dedicating yourself to this type of training eliminates any imbalances and muscle injuries.
Lifting is one of the most effective exercises to strengthen the back muscles, especially the trapezius, the sacrospinal muscle, and the infraspinatus. By performing tractions regularly, you will also work your forearms and shoulders.
Strength or endurance training can increase your overall fitness level. When you do a lift, you lift your entire body mass with movement. Industry studies show that resistance training is important for promoting bone development and improving cardiovascular health.
It can also help lower resting blood pressure and soothe the back pain and discomfort associated with arthritis and fibromyalgia. Train at least 2-3 times a week for satisfactory results with lifting.
Types of the pull-up bar
Pull-up bars are available in different shapes and sizes. Also, the installation can vary significantly. So, think carefully about where you need to place the lifting bar. We have listed several types of pull-up bars with their pros and cons. You just have to find a pull-up bar suitable for your training needs and your lifestyle.
Door pull bar
If you are unsure of the structural strength of the wall and ceiling, the door lift bar is an excellent option. Simple to assemble, the bar must push against the door frame on both sides. It can also be modified to fit the width of the door frame.
Plus, you can easily remove it for storage elsewhere. Its eases of assembly and price are its biggest advantage. If you are a tall person, you may need to bend your knees when doing the lifts. The downside of installing a lift bar above the door is that you should stabilize every movement and always move with caution. Although it can also be an advantage, forcing you to exercise control over your movements.
Horizontal lifting bar
Even easier to configure, the horizontal lifting bar is independent of any wall or window frame in the house. Another example of a scroll bar that is simple to configure. This type requires much more floor space than the lifting bar that can be mounted on the door.
It supports up to 700 lbs and offers different grip options. Most self-supporting traction bars also have dip bars, which is a huge advantage. The downside is that it is not easy to move and manage.
Wall lifting bar
Among the most durable types of pull-up bars, this type must be screwed to the wall, extending at least 40 cm from the wall. The wall mounts for the lifting bars are often equipped with slate handles. The wall lifting bar, in addition to giving stability and greater safety, is excellent for performing a full range of movements.
If the configuration allows you to grab the bar with your back facing the wall, you can also use your legs freely and do an S-position, or many other exercises.
Ceiling lifting bar
Very similar to the previous type on this list, with the only difference being that it must be screwed to the ceiling. The ceiling-mounted lift bar, if properly attached, can withstand a lot of force when you swing your body. It offers, by far, maximum freedom during training.
You can use your legs for various complex moves, and you won’t even have to bend them on the knee joint. It is by far the best pull-up bar for the home variety. Just like the wall-mounted pull-up bar, this type of bar is also the most suitable for more experienced users.
A lever mounted lifting bar
Another example of a simple to assemble a lifting bar. It does not require any drilling or fixed assembly. It is mounted on the edge of the door frame and fixed with the lever of your body. It is simple to assemble and remove after using it. Its simplicity and low cost are a great advantage for anyone looking for a quick and easy workout.
If you are a more advanced user, this pull-up bar is not recommended. It is not very resistant as it is limited by the amount of weight that the door frame can carry. For this reason, there is a high probability of damaging the door frame if you are not careful. Since the lever of your body is the only thing that fixes the bar in place, there is an increased risk that the bar may come off the frame.
Portable pull-up bar
The adjustable pull-up bar, which is also sold as a travel pull-up bar, amazes with its practicality. It is a folding lifting bar, which extends and presses its ends against the door jamb, fixing it fairly firmly.
The downside of this configuration is the fact that you have to have a sturdy and durable frame so that it can handle the pressure. Also, it supports limited weight capacity. Otherwise, it is the most convenient and often cheaper option.
How to choose a pull-up bar
Material, price, indoor living space limits, as well as your needs, are some of the things to consider when buying a pull-up bar. You may already have clear ideas on what to buy. Once you enter a shop or browse Amazon for less than a minute, the confusion comes into play. There are so many different configurations that a myriad of doubts arise.
First of all, remember that your home has a significant weight in choosing the lifting bar. You should consider the dimensions of the door frame, the ceiling, the wall, then look for a comfortable solution and compare the prices.
Fitting a lifting bar to the door that does not fit can cause serious risks. The same applies to a ceiling lift bar and a wall lift bar. Safety is a priority, so keep in mind the weight capacity or how well it mounts on the wall, ceiling, or door frame. So you have to look for comfortable handles for the pull-up bar and also consider the angle. Tear bars are usually more comfortable for people with wrist problems.