20 exercises on the horizontal bar for athletes of any level.

Beginners
For those who are only able to hang on the horizontal bar. The exercises are in order of increasing difficulty. Along the way, check if you can pull yourself up with a reverse grip at least 2 times. When you can, switch to alternating rookie workouts with exercises where you do reverse and overhand pull-ups in a low-rep-high-set mode.

1. Negative Pullups
Put a stool under the horizontal bar (prudently grab it from home). Climb onto the dais and, holding the horizontal bar with a reverse grip, get off the stool without extending your arms. Now smoothly, counting 8 accounts to yourself, lower yourself on straight arms. Climb back up and repeat.

2. Jump pull-ups
Stand under the horizontal bar, raising your hands in the direction of the crossbar. Jump up and grab the horizontal bar with your arms bent at the elbows. Gently straighten your upper limbs, release the bar and repeat, again starting with a jump.
Gradually jump lower and apply more and more effort with your hands to take the starting position.

3. Pull-ups with rubber on top
Hang a rubber shock absorber on the horizontal bar. Grasp the bar with a reverse grip and place your foot on the shock absorber loop. Using the help of the elastic band, pull yourself up. Slowly return to the starting position and repeat.

Experienced
These are regular pull-ups in all sorts of variations. They are worth mastering if you can pull yourself up 8-10 times with a direct grip. Ideally, it would be good to bring your numbers to 25-30 repetitions in each exercise before moving on to expert classes. The exercises, as usual, are arranged in order of increasing difficulty.

4. Reverse pull-ups
Hang on the bar, palms facing you. Look up, slightly bend in the thoracic spine. Pull yourself up, bending your arms so that your chin rises just above the bar. Slowly return to the starting position and repeat.
Regular performance of this exercise is a proven prevention of shoulder joint injuries.

5. Pull-ups with a direct grip
Grip palms away from you, shoulder-width apart or slightly wider. Hang on straight arms, looking up. Bending your elbows, pull yourself up, trying to raise your chin above the crossbar. Return to the starting position under control and repeat.

6. Pull-ups wide grip
Hang on the bar with a shoulder-width grip. Bringing the shoulder blades, pull up and try to touch the horizontal bar with the upper part of the chest. Slowly return to the starting position and repeat.

7. Pull-ups with different grips
Grasp the bar with a different grip – the palm of one hand is directed towards you, and the palm of the other is away from you. Straighten your arms, bend in the thoracic region and look at the horizontal bar. Bending your arms, pull yourself up as high as possible. Return to starting position and repeat.
On each approach, change the position of the hands to create a uniform load on the back.

Experts
Do you feel at home on the crossbar? It’s time to complicate the program. This block solves several different training tasks at once, developing not only strength and endurance, but also the cardiovascular system, as well as coordination.

8. Diagonal pull-ups
Повисни на перекладине, взявшись за нее wide grip сверху. Now pull yourself up, at the same time shifting to the left so that the chin is level with the left hand. Return to starting position and repeat on the other side. It was 1 rep.

9. Circular pull-ups
Повисни на перекладине, взявшись за нее wide grip. Pull up to your left hand. Now, without going down, move the body to the right – to the right hand. Get down on straight arms, returning to the starting position. Now try to do the exercise in reverse order: first to the right hand, and then to the left. For 1 repetition, count a block of 2 pull-ups: clockwise and counterclockwise.

10. Pull-ups with cotton
Hang on the bar with an overhand grip shoulder-width apart. Powerfully pull yourself up so that you hang in the air for a split second and clap your hands over the crossbar. Quickly return your hands to the bar, return to the starting position and repeat.

11. Pull-ups with rubber bottom
Attach the band to your waistband and to any fixed support on the floor – dumbbells, a hook, or have a friend step on the shock absorber. Hang on the bar with a reverse grip. Bending your arms, pull yourself up, overcoming the resistance of the rubber. Slowly, without letting the shock absorber pull you down, return to the starting position and repeat.

12. Pull-ups with 3 pauses
Grasp the bar with a reverse grip at shoulder width and hang on straight arms. Bend your arms to a right angle between your shoulders and forearms and linger in this position on 2 accounts. Now pull yourself up to the end and linger at the top point for 2 counts. Extend your arms to a right angle between the shoulders and forearms and again fix this position for 2 counts. Return to the starting position – this is 1 repetition.

Pull-ups with an angle
13. Pull-ups with an angle
Hang on the bar with a shoulder-width overhand grip. Raise your legs slightly bent at the knees to parallel with the floor – this is the starting position. Bend your elbows and pull yourself up, keeping the position of the legs. Slowly return to the starting position and repeat.

14. Pull-ups with a towel
Wrap the bar with a towel. Grab it with a shoulder-width overhand grip and hang on straight arms. Bend your elbows and lift yourself up so that your chin is above the bar. Return to starting position and repeat.
The more layers of towels on the bar, the harder the exercise will become.

15. Towel pull-ups
Roll the towel into a tube and throw it over the bar. Grasp both ends of the towel and hang by straightening your arms. Pull up as high as you can, return to the starting position and repeat.
You can complicate the exercise by using two towels at once – one for each hand.

16. Pull-ups на одной руке с помощью
Возьмись за перекладину правой рукой, как на обратном хвате, а левой — как на подтягиваниях wide grip. Trying to mainly use your right hand, pull yourself up. Return to starting position and repeat. Do the required number of repetitions, rest and change hands.
The further the auxiliary hand is located, the more difficult the exercise will be, and vice versa.

17. Pull-ups on one arm with a towel
Throw a towel rolled into a tube over the crossbar. With your right hand, grab the bar with a reverse grip, and with your left hand, grab the ends of the towel. Trying to use only your right hand, pull yourself up. Return to starting position and repeat. Do the required number of repetitions, rest and change hands.

18. Pull-ups on one arm
This is perhaps the most difficult version of pull-ups. You can start storming it only in case of filigree possession of all the exercises described above. Hang on the crossbar, holding it with your right hand with a reverse grip. Hold your free hand at your chest or to the side – whichever is more convenient for you. Bend your arm at the elbow and pull yourself up. Return to starting position and repeat if you can. After doing the required number of repetitions, rest and change hands.
Requires a thorough workout!

19. Burpees with pull-ups
This exercise not only improves agility, it also improves endurance and can be a great way to increase your metabolic response from your workout. Stand under the bar, feet shoulder-width apart, arms at your sides. Sit on your haunches with your palms on the floor. Jump into a prone position. Do one push up. Jump back to a squatting position. Jump up and, grabbing the bar, pull yourself up. Straighten your arms and gently drop to the ground. It was 1 rep.

20. Finger pull-ups
Hang on the bar, grasping it with straight hands with an overhand grip. Relax the hand a little so that it is as open as possible, but you do not fall off the crossbar. Now, without bending your arms at the elbows, squeeze the hand with force, rising up a little only due to the effort of the muscles of the hand. Gently return to the starting position and repeat.