PROSOURCEFIT MULTI-GRIP LITE Instruction Manual & Exercise Manual page 9

MULTI-GRIP LITE PULL-UP BAR EXERCISES
There are several excellent upper body exercises that can be done on The ProsourceFit
Multi-Grip Lite Pull-Up Bar. For these exercises, the bar should be hooked (or mounted)
on a doorframe. With 10 grip locations, you can work different muscles using the
same exercises. Use the protruding grips to focus on pectoral or deltoid muscles or use
the inner padded handle, for more bicep work.
While performing pull-ups, inhale on the ascent and exhale on the descent. Keep legs
in line with the torso as much as possible without flexion of the hips. For a full range
of motion, stretch out upper arms and scapulae adductors on every repetition.
(Muscles Worked: Upper body, shoulders, forearms)
Place palms and fingers on the ProsourceFit Multi-Grip Lite Pull-Up Bar grip facing
away from the body. Keep arms straight with shoulders relaxed and hang straight
down without swinging. Pull up in a smooth motion until chin is over the bar, then
lowering smoothly to the starting position.
(Muscles Worked: Lats, upper arms, upper back, and elbow flexor)
Place palms and fingers on the bar grip shoulder width apart facing the body. Keep
arms straight with shoulders relaxed and hang straight down without swinging. Pull up
in a smooth motion until chin is over the bar, lowering smoothly to the starting position.
(Muscles Worked: Forearm and shoulder, deltoids)
Hang with one arm holding the ProsourceFit Multi-Grip Lite Pull-Up Bar for as long
as possible. Without dropping, switch arms and shake out the first arm. Repeat and
switch between arms for as long as you can.
Note: At first, you may only be able to hang for a few seconds. Work up to longer hang
times to increase stamina and strength.
(Muscles Worked: Upper body, shoulders, forearms)
Place one hand on the desired grip location. Grab your wrist with the other arm to assist
the pull-up.
THE PROSOURCEFIT
General Tips
Pronated Pull-Ups
Supinated Pull-Ups
Pull-Up Bar Static Hang
One-Arm Assisted Pull-Ups