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Exercise Benefits With Proper Form & Technique

Door Pull-up With Towel

through 19 votes
muscles:Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle
auxiliary muscles:BicepsMuscle, Hand FlexorsMuscle, Lower BackMuscle, DeltoidsMuscle
required:Doable Without Equipment And Weights
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 other back workouts 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 and grasp the ends of the towel with both hands
  • position the sling over the edge of the door
  • the backs of the hands point outwards
  • brace the upper body completely
  • let the body hang down with bent arms (slightly) and legs
  • chest, abs and thighs touch the door now

Correct Execution

  • bend your arms and pull yourself up as high as possible
  • the legs remain bent and do not gain momentum
  • hold the final position for a wink of an eye
  • stretch the arms back into the starting position slowly
  • repeat execution several times

tip for the workout

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