61 exercises
The Best 61 Specialty Bar Exercises with Videos & Tips
Browse exercises using specialty bars designed for specific grip angles and loading patterns. Each movement includes HD video demonstrations and biomechanical cues to help you target muscles from unique angles and reduce joint stress.
Frequently Asked Questions
What exercises can I do on a pull-up or dip bar?
Pull-up and dip bars support a wide range of exercises: pull-ups and chin-ups in every grip variation (wide, narrow, neutral, reverse), dips for chest and triceps, hanging leg and knee raises for abs, inverted rows, L-sits, front levers, back levers, and muscle-ups for advanced trainees. The same bar also serves as an anchor for dead hangs and shoulder decompression stretches.
How do I progress from my first pull-up to advanced bar work?
Start with dead hangs to build grip and shoulder stability, then add scapular pull-ups to learn the initial movement. Use jumping pull-ups or a resistance band for assistance until you can complete 3 sets of 5 unassisted reps. From there, increase reps to 3x10, then add weight with a belt or vest. Advanced progressions such as archer pull-ups, L-pull-ups, and the front lever require months of consistent training but follow the same pattern of gradually increasing difficulty.
What muscles do pull-up bar exercises work?
Pull-ups primarily target the latissimus dorsi and biceps, with significant contribution from the teres major, rhomboids, and rear deltoids. Dips hit the triceps, lower chest, and front deltoids. Hanging leg raises and L-sits train the entire anterior core: hip flexors, rectus abdominis, and obliques. Because you are controlling your entire bodyweight through every movement, the core works as a stabilizer throughout all bar exercises.
