Top 5 Back Exercises to Perform with Portable Pull Up Bar

Anyone can differentiate between gym-goers and non-goers. Yet, there are some muscles which aren’t obvious but still count a lot. Among them, one is the Back muscle, and here in this article, we’ll find out the back workouts using the Portable Pull Up Bar.

Each workout type has a significant impact on overall body shape and looks. Some muscles are more apparent than others, such as the bicep, shoulder or chest. 

However, the most common workouts include Chest, Shoulder, Bicep/Tricep, Back and Thai. All levels of gym enthusiasts do these exercises. Even at the start level, beginners add them to their routine. The goal is to train all body parts and make sequential growth.

Why are Back Workouts important?

As I said above, some muscles are more noticeable than others. The back muscles are hidden most of the time, but they have significant effects to add value to the physique.

For example, your chest will look too bulky without back exercise, and whenever someone notices your core, it seems awkward.

Plus, they are ideal for activating the core and lower back muscles. It can help to keep parts active and prevent back pain issues.

Benefits of Portable Pull Up Bar

Below are some of the similar benefits of doing back workouts on Pull Up Bar and other equipment:

• Pull up bar exercises target critical muscles like the latissimus dorsi, enhancing overall back strength and posture.
• Changing various grips (wide, narrow, overhand, underhand) allows for comprehensive back muscle engagement.
• Using a free standing bar can improve grip strength, benefiting other lifts and daily activities.
• Indoor Pull Up Bar workouts are scalable for all fitness levels, from assisted pull-ups to advanced variations.
• Regular back exercises on a bar can boost functional fitness, aiding in movements like lifting and reaching.

5 Back Exercise with Portable Pull Up Bar – From Low to High Intensity

Many starters think that doing back exercises requires a lot of equipment investment. This is a wrong perception, as I will explain the seven different exercises you can perform using the Portable Pull Up Bar. These are ideal for everyone, and one can also add some variations to it:

 

No.	Exercise	Description	Repetitions/Time	Intensity
1	Dead Hang	Simply hang from the bar with a relaxed body and grip. Engage your shoulders slightly.	20-30 seconds per hang	Low
2	Scapular Pull-ups	Hang from the bar, keep arms straight and squeeze shoulder blades together.	8-10 reps	Low to Moderate
3	Flexed Arm Hang	Pull yourself up so your chin is over the bar and hold.	Hold for 10-20 seconds	Moderate
4	Negative Pull-ups	Start at the top (chin over bar) and lower yourself down slowly and controlled.	6-8 reps, 3-5 seconds down	Moderate to High
5	Traditional Pull-ups	Start hanging, pull yourself up until your chin is over the bar, then lower.	5-10 reps	High

• Dead Hang

First of all, dead hang is a foundational exercise for individuals. In this workout, one grasps the bar and allows their body to hang in a relaxed state. The arms are fully extended overhead, and the feet are lifted off the ground.

Meanwhile, “dead” in dead hang refers to the lack of movement or action. It’s simply holding onto the bar and letting the body extend naturally. This contrasts with dynamic exercises like pull-ups or chin-ups, where the body moves through a range of motion.

Muscles Activation

• Forearms
• Hand muscles
• Shoulders
• Latissimus dorsi (to a lesser extent)

Steps to Perform a Dead Hang

• Stand beneath a pull up bar and grasp it with both hands, using an overhand grip.
• Keep your arms fully extended, and hands positioned shoulder-width apart.
• Remove your feet from the ground, allowing your body to hang freely.
• Maintain a neutral spine and relaxed shoulders.
• Continue to hang for your desired amount of time, focusing on your grip.
• To finish, safely place your feet back on the ground and release the bar.

• Scapular

Secondly, Scapular pull ups are often called scapular shrugs or scap pulls. These are the specialized exercises that target the muscles surrounding the scapula (shoulder blades). Its movement isolates the muscles around the shoulder blades without the larger muscles of the back and biceps.

Muscles Activation

• Trapezius (specifically the lower and middle portions)
• Rhomboids
• Levator Scapulae
• Latissimus Dorsi (to a lesser extent)

Steps to Perform Scapular pull-ups:

• Hang with a bar with a shoulder-width grip.
• Begin in a full hang position, arms straight, and relax your shoulders.
• Pull your shoulder blades down and together without bending your elbows, lifting your body slightly.
• Slowly release and spread your shoulder blades apart, returning to the initial dead hang position.
• Perform the desired number of repetitions, ensuring controlled movements throughout.

• Flexed Arm Hang

Thirdly, the Flexed Arm Hang is a strength exercise where you hang from a pull-up bar with your arms. The hanging is bent, and the chin is above the bar.

Instead of moving up and down like in a normal pull-up, you hold this position for as long as possible. It focuses on muscles in your back, arms and shoulders. Also, it is an excellent way for beginners to build strength before attempting high-intensity workouts.

Muscles Activation

• Latissimus Dorsi
• Biceps Brachii
• Brachialis
• Brachioradialis
• Rhomboids
• Trapezius

Steps to Perform Flexed Arm Hang:

• Use a shoulder-width grip, palms facing away from you.
• Lift your body so that your chin is above the bar.
• Maintain elbows bent at approximately 90 degrees.
• Tighten your core muscles to stabilize your body.
• Keep your chin above the bar and maintain the position for as long as possible.

Tip: Once done, lower yourself down with control to avoid injury.

• Negative Pull-ups

Negative pull-ups focus on the descending phase of motion. Starting from the top position with the chin above the bar. Then, you slowly lower yourself down to reach the full hanging position. It strengthens the same muscle groups used in the upward phase.

Muscles Activation

• Latissimus Dorsi
• Biceps Brachii
• Brachialis
• Brachioradialis
• Rhomboids
• Teres Major

Steps to perform Negative Pull-ups

• Use a bench or jump to reach the top position, ensuring your chin is above the pull-up bar.
• Keep shoulder-width grip, palms facing away.
• Tighten your core muscles for stability throughout the movement.
• Begin the descent by extending your arms slowly and with control.
• Continue lowering until you reach a full hang position with straight arms.
• Release and prepare for the next repetition, or step down from the bench to start again.

• Traditional Pull-ups

Last but not least, traditional pull-ups are a fundamental upper-body and wing strength exercise. It’s where you hang from a bar, palms facing out, and pull yourself up until your chin clears that bar. This badass move blasts your lats, biceps, and triceps.

Simply, you start from a dead hang, engage those back muscles, and power yourself upwards. It’s a staple in any legit back workout. Since every rep counts, keep grinding and make those gains!

Muscles Activation

• Rhomboid
• Trapezius (from mid to lower traps)
• Teres Major
• Deltoids
• Infraspinatus
• Core muscles

Steps to Perform Traditional Pull-ups

• Jump or step up to the bar, grabbing a wide overhand grip.
• Start from a complete hang with arms fully extended and feet off the ground.
• Tighten those abs and keep your body stable. No swinging!
• Drive those elbows down and back, pulling yourself up.
• Aim to get that chin above the bar, ensuring you’re squeezing those back muscles at the top.
• Don’t just drop! Lower yourself down with control to get the most out of the negative.
• Return to that dead hang position to prepare for the next rep.

Does doing more Pull Ups mean better workouts?

Many beginners make the mistake of doing excessive pull-ups at once, which results in muscle pumping and soreness. Yet, whenever someone does it before starting the actual workout, it can eat up all the energy and leave tiredness at the start. Therefore, to avoid this situation, divide all reps into sets.

For instance, the most common practice is doing the following:

• 8 Reps in 3 Sets = 24 reps (For newbies)
• 10 Reps in 3 Sets = 30 reps (For intermediaries) 
• 12-15 Reps in 3 Sets + Power Set = 45-60 reps (For pros)

Note: This gives an idea of starting your workout on the Portable Pull Up bar. The actual repetition can differ as per the current stamina and other factors.

Conclusion

All in all, back workouts have tremendous benefits for back muscles and overall strength. Many starters got their first Portable Pull Up Bar and are confused about which workouts they should perform. Especially for them, the above top 5 workouts are fantastic to perform at their ease.

So, if you’re going to search “ Best Pull Up Bar near me ‘‘ consider getting it from Khanh Thrinh.

Keep building and stay active!