There is nothing better than to stash useful things around your house, but completely out of the way. They are there when you need them but don’t annoy you by lying around in your moving space.

One such wonderful contraption is the door frame pull up bar.

[Have you ever seen something hanging off your friends door frame and wondered what the heck it was?]

Keep reading to learn how to use a door frame pull up bar and how much they rock for total body fitness…

Pull ups are a great upper back workout. They are also great for the arms, shoulders, abs, and grip strength. They are fun to do at the gym or at a playground, but what about bringing that fun home?

That is where the door frame pull up bar comes in, and if you pick the right one, you will be doing much more than pull ups with it!

So these babies are sturdy steel bars that fit right onto your door frame on any door at home.

Which Door Frame Pull Up Bar to Buy?

Depending on which brand you buy they can range from $30-$150 so choose wisely my friends. They all have the same basic design but quality and accessories could be a factor in price.

There is one that I found, you can get it on Amazon.com, that comes with straps to make it able to use for hanging leg raises, which are a great six pack abs exercise.

When you take it off the door and lay it on the floor, it can be used to do elevated push ups, tricep dips, and much more. The door frame pull up bar really is a versatile tool for total body fitness.

But I Can’t Even Do a Pull Up!

If you haven’t reached the ability to do a pull up, this tool can be helpful for you too. All you have to do is try it with one foot on a chair or with a spotter and gradually you will get better and better.

There is also a thing called an Assisted Pull Up. It is done using a door frame pull up bar, bungees cords or resistance tubing. It is a little complicated but if it sounds interesting, you can find it at specialized fitness stores or make your own.

The main thing is to keep your attitude positive and don’t give up! You’ll be busting out pull ups like crazy before you know it!

It is also helpful not to hide the door frame pull up bar. Put it in plain sight on a door that gets used often. That way, each time you pass it, you’ll think about doing a pull up and your arms will get  stronger week by week.

Ways to Use a Door Frame Pull Up Bar

In order to really benefit from a pull up, it is important to perform your pull ups properly. You can also tweak the pull up slightly to work different muscles in the arms and back.

First we need to distinguish between a pull up and a chin up. The pull up is definitely the harder of the two with your arms a lot farther apart and your palms facing away from you. The pull up works mainly the back.

The chin up is easier working more with the biceps. It is done with the arms closer together and your palms facing you.

There are a few pointers to start with:

1. Keep your fingers on the bar, not the palm…less callouses.
2. Take your breath before you go up.
3. Bend your legs and cross your feet.
4. Keep your elbows facing down.
5. Look up at the bar.
6. Practice. Practice. Practice.

Pull ups are great bodyweight exercises and can really help to strengthen the upper body.

For more great bodyweight exercises, check out our review of Turbulence Training.