Chair Pull Up

Pro Tip

As you get stronger, try to decrease the amount you extend at your knees.

How To

Place a bar between two chairs.
Sitting upright, position yourself underneath the bar grabbing it, and an overhand grip wider than shoulder-width and placing your feet out in front of you with your knees bent.
With arms extended overhead, exhale and pull yourself up toward the bar, extending your knees to help you.
Continue until your chin passes the bar.
Inhale and lower yourself down until your arms are extended, returning to the starting position.

Primary Muscle Groups

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Quads

Muscles spanning the front of your thigh.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Chair

Make sure all chairs you use are stable and can support your bodyweight without tipping over. If you are unsure, do not risk it.

Stick

You can also use a sturdy wooden broomstick, many of which have removable handles. Closet rods, and straight sticks from trees work great too. Just make sure whatever you use is strong enough to support your bodyweight without breaking. Be careful.