We all know how important it is to get regular exercise to stay fit, healthy and disease-free as we get older - and gym training is one of the best ways to go about this, helping you to build muscle, improve cardio health, increase metabolism, support weight management and strengthen bones… not to mention all the mental health benefits, either.

 

What’s interesting is that after a few months of hitting the gym consistently, you may well find that your motivation for doing so begins to change. 

 

Perhaps you started out with the goal of losing weight, perhaps you simply wanted to tone up a bit, perhaps you wanted to improve your balance and flexibility, or perhaps you wanted to just give yourself a stress-busting outlet to fall back on when times get tough.

 

Once you’ve achieved these ambitions, however, you may well find that you want to push yourself harder and further than ever before, with your new gym goals including the likes of seeing how heavy you can lift, striving for personal bests while running, holding your planks for longer, getting more reps on push-ups and so on.

 

However, what a lot of people want to achieve in the gym is unassisted pull-ups, an exercise that’s widely regarded as an excellent marker of high-level relative upper body strength.

 

Studies show that fewer than five to ten per cent of the general population can do one strict controlled pull-up, let alone several in a row… which is perhaps why it’s such a coveted goal for so many of us!

 

So, if you have plans in place this year to join the 10 Pull-Up Club (putting yourself in the top one to five per cent of the population!), here are some frequently asked questions about pull-ups, pull-up bars and other relevant gym equipment that will help you achieve your lofty goal. 

 

Happy lifting!

 

6 FAQs about pull-up bars

 

1. What is a pull-up bar?

As the name might suggest, a pull-up bar is strength training equipment that’s been specifically designed for upper body exercises, targeting the back, shoulders, arms and core.

 

There are various options available depending on what sort of home gym set-up you’re working with. 

 

Doorway bars, for example, can be hooked over a door frame or pressure mounted (so no need for screws), while wall and ceiling-mounted bars can be screwed permanently in place.

 

Alternatively, if you want to develop a versatile training system that allows you to work your body in different ways, you could invest in a freestanding pull-up station, complete with pull-up bar, cable pulley, weight benches and so on, helping you to push yourself to reach your training goals.

 

2. Door frame pull-up bar vs wall-mounted pull-up bar: Which is best?

If you’re renting a property, door frame pull-up bars would be a great choice since they’re a temporary solution and easy to install. If you’re asking yourself, “can I get a pull-up bar without drilling?,” then this is the product for you!

 

Pros & cons:

• Easy to install

• No drilling

• Budget friendly

• Potential for multiple grip positions

• Limited range of motion

• Potential for damage to doorway

• Lower weight capacity

• Must be installed correctly to ensure safety standards

 

Alternatively, you may find that a wall-mounted pull-up bar is the better option for superior strength training, with better safety and stability to help you practice your pull-ups.

 

Pros & cons:

• Very secure installation

• High load capacity for weighted pull-ups

• Can be installed up high

• Full range of motion enabled

• Permanent drilling into stud walls required

 

Again, space allowing, a multicage training system is another great alternative to both wall-mounted and door frame options, with a pull-up bar included as standard… and you can simply put this cage anywhere you have the room for it!

3. What’s the best place to install a pull-up bar in my house?

If you’ve gone for a door frame pull-up bar, make sure that your chosen door frame is solid to ensure safety and security of use. Hallways and bedrooms are popular location choices, but if you have a dedicated home gym, try to find a suitable door frame here.

 

Alternatively, if you’ve bought a wall-mounted pull-up bar, make sure you drill it into stud walls rather than drywall, or you’ll have expensive repairs on your hands. 

 

Ceiling joists can also be used - and this is a great option for full range of motion, as you’ll have the most space around the bar, ideal for fully extended pull-ups.

 

Key points to consider pre-installation include:

 

• Making sure there’s sufficient room for your head when pulling up and that there’s enough space around you so you don’t hit the walls

• If possible, install the bar high enough to allow for hanging with straight legs

• Ensure the bar is level before screwing tightly into place

• Test the bar gradually with your weight before going for a full pull-up rep

4. How to install a pull-up bar

Pull-up bar installation will depend on the type of bar you’ve gone for. Here’s a quick guide to each option.

How to install a door frame pull-up bar

• Measure the width of the doorframe and adjust the bar accordingly to fit

• Position the bar in the doorway, resting the top bar against the top of the door frame and the side pads against the door

• Twist the bar until it’s secure, with the rubber caps pressing firmly against the frame. If there’s a safety lock, make sure it’s engaged.

• Carry out a gradual load test to make sure the bar is safe to use

 

If you’re wondering, “can you still close a door with a pull-up bar”, the answer is yes, but it will depend on the type of bar you buy. 

 

If your pull-up bar hooks onto the doorframe, you will likely find that the door won’t shut, but if you go for a pressure-mounted bar that screws into the frame, the door should close without a problem.

How to install a wall-mounted pull-up bar

• Use a stud finder to locate a good wall, with at least two studs around 16 inches apart

• Position the bar or brackets against the wall and mark out the holes, drilling pilot holes and using wall anchors if necessary

• Mount the bar or brackets with the bolts according to the  manufacturer’s instructions. Don’t overtighten

• Carry out a gradual load test to ensure that the bar is safe to use

How to install a multicage pull-up bar system

1. Locate the appropriate setting, based on the size of the training system and making sure that the floor surface is level
2. Follow the manufacturer’s instructions to the letter
3. Assembly should take between one and three hours, depending on system complexity

5. Chin-up bars vs pull-up bars: What’s the difference?

Chin-up bars and pull-up bars are essentially the same type of gym equipment - a raised horizontal bar that you use to work on upper body strength.

 

What’s different is the type of grip you focus on to perform different exercises. Chin-ups, for example, are carried out with an underhand grip so you can focus on your biceps, whereas pull-ups use an overhand grip to get your lats fired up.

 

Versatility is key for training, so investing in a training system that allows for both pull-ups and chin-ups, as well as neutral grip exercises, is perhaps the best bet. 

 

There are multigrip pull-up bars available, or you could invest in a power cage or similar so you can train how you want, when you want.

6. How much weight can a pull-up bar hold?

To protect yourself (and your house), you need to know how much weight pull-up bars can support.

 

Typical doorway-mounted bars can hold between 110kg and 1140kg, but always make sure that your chosen doorframe is suitable. Also be wary of attaching additional weights to yourself, as this may not be safe.

 

The best way to ensure full health and safety while doing pull-ups and chin-ups is to invest in a solid framed cage that, once in situ, won’t move, break or fall.

13 FAQS about pull-ups

 

1. Is a pull-up harder than a pushup?

Typically, pull-ups are said to be harder than pushups because of the amount of weight you have to lift, as well as grip strength and range of motion.

 

Essentially, you’re lifting most of your body weight when you do a pull-up, whereas with a pushup you’re lifting approximately half of it… so don’t feel bad if you are taking a while to get your pull-ups as you’d like right now.

 

2. Will 20 pull-ups a day do anything?

Doing daily pull-ups is a great way to build muscle and strength, and doing 20 pull-ups a day is a solid goal for beginners to work towards. 

 

Wondering what muscles a pull-up bar works? You’ll find that your upper body development progresses, making gains with your biceps, rear delts, deep core muscles, lats and grip strength.

 

However, keep an eye on your form and if it starts to deteriorate, scale the number of reps back until you hit your maximum while maintaining good form at all times.

 

3. Is hanging from a pull-up bar good for you?

Hanging from a pull-up bar - known as a dead hang - will help you improve grip strength, shoulder stability, spinal decompression, core engagement, joint mobility and posture. It’s also a good way for you to prepare yourself for pull-ups.

 

4. Is a one-minute dead hang good?

Having a goal of achieving a one-minute dead hang is definitely good to keep in mind but remember that your bodyweight will affect how long you’re able to hang for. Aim to increase your hold time by five seconds a week - and remember to enjoy the process!

 

5. What are negative pull-ups?

Negative pull-ups are the downward half of the movement, where you lower yourself down from the top of the bar. You need to begin with your chin above the bar, then slowly lower yourself down under control. End when you’re in the dead hang position.

 

6. Is a pull-up bar good for back strength?

pull-ups are one of the best ways to build upper back strength, targeting the lats while engaging the traps, rhomboids and rear deltoids. Vary your grips to target different parts of your back.

 

7. Do pull-ups change your physique?

pull-ups are excellent for changing your physique, with consistent sets and reps helping to build a wider, more muscular back, developing a V-taper torso and improving overall upper body strength.

 

8. Can I lose belly fat by pulling up on a bar?

It’s important to note that you cannot lose belly fat simply by doing pull-ups. Spot reduction exercises have been proven to be a myth. 

 

Fat loss can only happen through being in a calorie deficit - but pull-ups can help with overall fat loss contribution by engaging lots of different muscle groups to burn calories and build muscle mass.

 

The more muscle you build, the more calories you’ll burn when at rest - and this will lead to overall fat loss, including from the stomach area.

 

9. Can you get a six-pack from pull-ups?

Because pull-ups are a compound exercise, you will engage multiple muscle groups at the same time when you do them - including your abdominal muscles. 

 

While pull-ups will certainly engage your abs and you’ll likely feel the effects the next day, pull-ups are not sufficient to achieve a six-pack by themselves.

 

10. How many pull-ups can the average man do?

pull-ups are difficult but the vast majority of people would be able to do them if they follow an appropriate progression plan.

 

It’s hard to put an exact number on how many pull-ups the average man could do, since bodyweight, form and arm length are all factors to consider - but typically, the average man would likely be able to do between one and four pull-ups. 

 

If you’ve never done any pull-ups before, your goal should be to get one clean rep.

 

11. How many pull ups can Navy SEALS do?

Navy SEAL physical fitness tests are rigorous and in order to pass basic training, applicants have to be able to perform ten pull-ups with no time limit. Competitive scores are between 15 and 20 reps.

 

12. How many pull-ups did David Goggins do in 24 hours?

David Goggins - former Navy SEAL and supposedly the toughest man alive - holds the record for pull-ups, with 4,000 reps achieved in 17 hours.

 

13. How many pull-ups can Tom Cruise do?

Tom Cruise is one of the fittest actors out there, famous for doing his own stunts in various action movies. As legend has it, Tom - aged 63 - once impressed Armie Hammer and Guy Ritchie by busting out 75 pull-ups during a break from filming.

 

 

A step-by-step guide to getting a pull-up

 

Step 1

Start by doing bent-over dumbbell rows, eight reps on each arm with a two-minute break. Aim for three sets. Once you can do three sets on each arm, increase the dumbbell weight. 

 

This will ensure you build strength over time. Give yourself rest periods of 48 hours minimum between row sets to allow for complete recovery.

 

Step 2

Once you can do dumbbell rows using a 10kg handweight or heavier, you can try doing inverted bodyweight rows. Here, you lift your bodyweight in the same way that you will when doing a pull-up but at a different angle.

 

Step 3

Once you can do inverted bodyweight rows with different grips and at different heights (you could also try using gym rings for a variation), you can progress to assisted pull-ups using a resistance band.

 

The more you practice, the lighter band you can use - until you no longer need a band at all.

 

Step 4

Practise your top holds to help you build your grip strength, where you hold the top position of the pull-up for between five and ten seconds. 

 

And practice your bar hangs at the bottom position until you’re hanging unassisted. You can progress with the bar hang by retracting your shoulders away from your ears once you’re hanging unassisted.

 

Step 5

Practising negative pull-ups will help you progress, where you grab onto the bar and jump up so your chest is touching it before lowering yourself down with control until you hit the bottom position. Control is the most important factor here!

 

Step 6

Now you can try to achieve your first pull-up! Start from a dead hang with your hands slightly wider than shoulder-width apart. Engage your shoulders and pull them down and back towards each other, with your core engaged. Pull yourself up until your chest touches the bar.