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Exercise Benefits With Proper Form & Technique

Door Pull-up

through 6 votes
muscles:Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle
synergists:BicepsMuscle, Hand FlexorsMuscle, Lower BackMuscle, DeltoidsMuscle
optional:Backpack, Weight Cuffs
fitness level:Hard
exercise type:Strength
Variations available (5)
Starting PositionExecution

General And Specifics

  • make sure that the door (no glass) and the anchorage are solid enough to carry your body weight
  • otherwise you better go over to the variations without doors as tool
  • the door is not allowed to swing and there has to be enough space between door and ceiling

Starting Position

  • open the door
  • lay a towel above the upper end of it so that your hands will not be bruised
  • put the hands shoulder width apart on the door and hold on tight
  • angle the legs and let your body hang down
  • chest, abs and thighs touch the door now

Correct Execution

  • bend your arms and pull yourself up with strength until your chin is above the edge of the door
  • then let your body sink down into the starting position again
  • repeat execution

tip for the workout

  • to impede this back workout, you can use weight cuffs or a filled backpack as an additional weight