PROSOURCEFIT MULTI-GRIP PULL-UP BAR Manual

ASSEMBLY INSTRUCTIONS

Assembly Inventory
Bar 1: Main Horizontal Bar (1)

Bar 2: Side Bars (2)

Bar 3: Upper Support Bars (2)

Bar 4: Handle Bars (2)

Bar 5: Connector Bars 5.1 and 5.2

Hardware

1. Wall Anchor (8)
2. Wall Screw (8)
3. Locking Nut (10)
4. Spring Washer (10)
5. Screw (2)
6. Screw (8)
7. Door " J Bracket " (2)
8. Hex Open Wrench (1)
9. Allen Key (1)

1. Connect Bar 5.1 and Bar 5.2 by twisting clockwise until aligned.
2. Insert Bar 3 into Bar 2, ensuring the curved ends face outward.
3. Attach the assembled Bar 2/3 to Bar 1 using Screw (E), Spring Washer (D), & Locking Nut (C). Tighten securely.
4. Attach Bar 4 to Bar 3 using Screw (F), Spring Washer (D), & Nut (C). Repeat for the other side.
5. Attach the connected Bar 5 to the main assembly using Screw (F), Spring Washer (D), and Locking Nut (C). Ensure all connections are tight.
6. If needed, slide Wall Sleeve Protectors (J) onto Bar 5 to protect door frames.

Note: Refer to the included diagrams for visual guidance during assembly.

ASSEMBLY DIAGRAM

Slide Bars Bar 5.1 and Bar 5.2 together. Twist Bar 5.1 clockwise.

Align all holes when connecting Bar 5.1 and Bar 5.2 to ensure a secure fit. Refer to the image above for proper assembly.

"J" BRACKET MOUNTING INSTRUCTIONS

1. Find the center of the doorframe & measure 11.5". This will be the base measurement for both brackets.
   
2. Place each bracket alongside of the pencil mark you just made and pencil in the holes of both brackets.
   
3. Drill an one inch hole with a 1/4" drill bit on all of the holes you penciled in for the "J" bracket.
   
4. Now that all holes are drilled in, you can now place all plastic wall anchors into the wall.
   
5. Align the "J" bracket with the holes & screw down all 4 screws in place.
   
6. Place down the Multi Grip Pull-Up Bar over the brackets to lock it in place.
   

MOUNTING TO DOORFRAME

Hook the ProsourceFit Multi-Grip Pull-Up Bar assembly onto doorframe on back of doorway, as shown. The doorframe and leverage keep the ProsourceFit Multi-Grip Pull-Up Bar in position.

DOOR MEASUREMENT REQUIREMENT

PRACTICING PULL-UP/CHIN-UP EXERCISES

The ProsourceFit Multi-Grip Pull-Up Bar is optimally designed with 12 cushioned foam grips for workout diversity to maximize the benefits. Pull-ups and chin-ups will greatly improve your performance in any sport that requires upper body strength.

Warm Up and Stretch Before Pull-ups
A good warm up reduces the chances of injury and enhances performance. Warm up for 15 minutes before using the Multi-Grip Pull-Up Bar with light cardio and dynamic stretches to prepare muscles for working out.

Pull-ups for Beginners
Those new to pull-ups may find these exercises challenging at first, but don't worry! Simply stand on a stool or chair, and your legs will get the assistance needed to perform pull-ups. Very soon you will be able to do a pull-up without support. Each time you work out; do as many repetitions as you can. With practice, the Multi-Grip Pull-Up Bar produces exceptional upper body conditioning results.

Pull-ups for Strength
Do as many pull-ups as you can until muscle failure. Complete four sets of repetitions and chart your progress. When you can do 12 standard pull-ups, begin the endurance practice described below. When you can do 15 standard pull-ups, increase your resistance. There are two ways to increase resistance:

1. Add small ankle or waist weights (5 to 10 lbs.)
2. Try one arm assisted pull-ups.

Slow Pull-ups for Endurance
Improve endurance by slowing the speed of the pull-up. This type of training takes willpower, but pays off. Here are 2 ways to work on endurance training:

1. Do pull-ups in sets of four, coming down in between sets and allowing your heart rate to recover to 40% of maximum before the next set.
2. Do one slow pull-up and hang on the Multi-Grip Pull-Up Bar for 5 seconds (2 deep breaths). Drop and shake each arm, then both before performing the second pull-up. Continue the sequence and establish a smooth rhythm.

THE PROSOURCEFIT MULTI-GRIP PULL-UP BAR EXERCISES

There are several excellent upper body exercises that can be done on The ProsourceFit Multi-Grip Pull-Up Bar. For these exercises, the bar should be hooked (or mounted) on a doorframe. With 12 grip locations, you can work different muscles using the same exercises. Use the protruding or side grips to focus on pectoral or deltoid muscles or use the inner padded handle, for more bicep work.

General Tips
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.

Pronated Pull-Ups
(Muscles Worked: Upper body, shoulders, forearms)
Place palms and fingers on the ProsourceFit Multi-Grip 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.

Supinated Pull-Ups
(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.

Pull-Up Bar Static Hang
(Muscles Worked: Forearm and shoulder, deltoids)
Hang with one arm holding the ProsourceFit Multi-Grip 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.

One-Arm Assisted Pull-Ups
(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.

ALTERNATIVE EXERCISES

Sit Ups
(Muscles Worked: abs, deltoids, and obliques)
Place the ProsourceFit Multi-Grip Pull-Up Bar on the floor against the back of an open doorway, as shown. Use the grips for feet support while performing crunches or full sit ups.

Seated Dip
(Muscles Worked: pectoralis and triceps)
Place the ProsourceFit Multi-Grip Pull-Up Bar on the floor. Sit facing away from the bar and grasp the desired grips. Slowly straighten arms to lift your body, then lower your body with control by bending your arms but never touching the grip.

Push Ups
(Muscles Worked: Pectorals, deltoids and triceps)
Place the ProsourceFit Multi-Grip Pull-Up Bar on the floor. Lie down facing the bar with feet planted firmly on the ground and grasp the desired grips at shoulder level. Slowly straighten arms to lift your body then bend arms to lower your body with control.

Do not use this product in ways not intended by its manufacturers. Failure to do so may result in severe injury or death. Consult your physician before engaging in any regular exercise. Do not use ProsourceFit products for anything other than their intended use. ProsourceFit is not responsible for any problems that arise from the misuse of this product.

Use & Safety Instructions

1. WEIGHT LIMIT: Supports users up to 300 lbs(136 kg). Do not use if you exceed this limit.
2. DOOR FRAME COMPATIBILITY: Fits standard door frames with dimensions:
   1. Width: 24" to 36" (61 cm to 91 cm)
   2. Depth (thickness): 4.75" to 6.25" (12 cm to 16 cm)
   3. Molding Width: Up to 3.5" (9 cm)
3. INSTALLATION: Use the optional "J" brackets for added security.
4. USAGE PRECAUTIONS & BEST PRACTICES:
   1. Avoid swinging or bouncing during exercises.
   2. Do not hang by feet or legs.
   3. Ensure the bar is securely installed before each use. It is the sole responsibility of the user to determine if a doorway is safe and secure for use.
   4. Keep out of reach of children without supervision.
   5. Inspect package for missing/defective parts; contact ProsourceFit for replacement parts free of charge.
   6. Only use the nuts and screws provided; each set is specially coated for maximum safety and protection.

Care & Storage Instructions

1. Wipe clean with damp cloth and dry immediately.
2. Never expose the Multi-Grip Pull Bar to chemicals
3. Store in dry and secure place.

QUESTIONS, CONCERNS OR COMMENTS
Contact Customer Support by email: support@prosourcefit.com or by phone at 1 (855) 552-2637 and we will be happy to help you.
www.prosourcefit.com