The pull up bar is one of the most effective and space-efficient pieces of home gym equipment ever made. One bar. Dozens of exercises. Zero excuses. Whether you've never done a pull up in your life or you're chasing your first muscle-up, this guide covers everything you need to know.
What You'll Need:
- WILKYs Pull Up Bar
- A doorframe or wall mount
- A resistance band for assisted pull ups (optional for beginners)
Choosing the Right Pull Up Bar
Doorframe bars are the most popular for home use — no drilling required, easy to install and remove. Look for one that fits your doorframe width and supports your body weight plus some extra.
Wall-mounted bars are more permanent but offer greater stability for advanced movements like muscle-ups and L-sits.
WILKYs pull up bars are designed to fit standard doorframes and support up to 300 lbs — perfect for home use.
Setup in 3 Steps
- Measure your doorframe — most standard doorframes are 24–36 inches wide
- Adjust the bar width to fit snugly against the door molding
- Test with light pressure before doing your first rep — give it a firm push to confirm it's secure
⚠️ Never install over a door with hollow molding or weak frames. Always check the weight limit.
Beginner Program: Zero to First Pull Up (4 Weeks)
Week 1–2: Build the foundation
- Dead Hangs — 3 sets x 20–30 seconds
- Scapular Pull Ups — 3 sets x 10 reps
- Assisted Pull Ups with band — 3 sets x 8 reps
Week 3: Build pulling strength
- Negative Pull Ups — 3 sets x 5 reps (lower yourself slowly over 5 seconds)
- Assisted Pull Ups — 3 sets x 10 reps
- Inverted Rows — 3 sets x 12 reps
Week 4: First unassisted pull up
- Attempt 1 unassisted pull up at the start of each session
- Negative Pull Ups — 3 sets x 5 reps
- Assisted Pull Ups — 2 sets x 12 reps
Intermediate Program: 1 to 10 Pull Ups
Once you can do 1 clean pull up, use the Grease the Groove method:
- Do 50% of your max pull ups every 2 hours throughout the day
- Example: if your max is 4, do 2 reps every 2 hours
- Do this 5 days a week — most people reach 10 pull ups within 6–8 weeks
Advanced Variations to Try
- Wide Grip Pull Ups — targets outer lats for a wider back
- Close Grip Chin Ups — more bicep activation
- L-Sit Pull Ups — core and upper body combined
- Archer Pull Ups — unilateral strength builder
- Typewriter Pull Ups — lateral movement at the top for advanced athletes
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