Door Frame Pull Up Bar: Benefits, Safety, And Choosing Correctly
If you read my article on dead hangs, you will recall I use a door frame pull up bar perched in my home office doorway. It gives me no choice but to do a few pull-ups or do a 20 to 40-second hang. It is just a versatile and convenient piece of equipment that can help you build upper body strength and stretch without spending a small fortune on equipment.
With everything, there is some downside (like when try and shut my office door and forget it is up there and it comes crashing down and, every once and a while, takes a little paint off a wall or the door frame as it goes). I will walk you through how I chose my doorway pull up bar and some key things you need to consider. You can see my SPRI pull up bar in the picture below.
What is a Door Frame Pull Up Bar?
If you are here for a basic definition, let’s get that out of the way. A door frame pull up bar is a compact, easy-to-install fitness device that fits into a door frame, providing sturdy support for upper body and core workouts like pull-ups and chin-ups. No, it’s not rocket science, but it is a marvelous piece of home workout equipment.
They’re made from various sturdy materials like steel or alloy, and designed to hold human weight without causing damage to the door frame (or the human).
Benefits of Using a Door Frame Pull Up Bar
The door frame pull up bar offers several benefits:
1. It promotes upper body strength, aiding in the development of your muscles and posture.
2. It’s a convenient option for home workouts, eliminating travel time and gym fees, no travel time, no and no need to share equipment with that excessively sweaty guy.
3. Economically and spatially efficient, it’s a cheaper alternative to a gym membership and takes up minimal space. That being said, most of them are a little awkwardly shaped so they take up a little larger footprint in a closet or corner.
Choosing a Door Frame Pull Up Bar
Not all door frame pull up bars are created equal. When selecting your new workout buddy, consider the following:
| Factor | Consideration |
|---|---|
| Door frame | Check the size and material of your door frame. |
| User weight | Ensure the pull up bar can handle your weight. |
| Material & Durability | Choose a pull up bar made of sturdy materials that will last. |
| Installation | It should be relatively easy to install. We’re not looking for a DIY project here. |
There are plenty of top brands and models to consider. It’s advisable to skim through a few user reviews and ratings before making a choice.
As you know if you read this blog I almost always go to my local Play It Again Sports first when i am looking for fitness equipment. They happened to carry new SPRI doorway pull up equipment (we own their resistanace bands). And that is what I ended up taking home.
I actually bought a used one first, but I could tell the wear and tear on the padding was going to create marks on the door frame. I took it back and bought the new equipment. The padding will eventually wear out regardless of what brand you buy. If you could just get replacement pads these pieces of equipment may last forever. Overall, I think as long as you are in the 30 to 40-dollar range you will be fine.
If you want to go higher end you can check out the STOZM MultiEx Chin Up Bar ranging from 60 to 120 dollars.
Installing Your Door Frame Pull Up Bar
Installing a door frame pull up bar isn’t complicated but assembling it may take you a few minutes if you lack basic mechanical skills like I do. That being said, it only took me about 15 minutes to put mine together.
There are a few straightforward steps to follow, and most products come with detailed installation instructions. Make sure you follow these to ensure a secure and safe setup.
Unlocking the Doorway Pull Up Bar’s Potential
Contrary to its misleading name, the pull up bar isn’t just for pull-ups. You can perform a variety of exercises, from basic pull-ups to advanced workouts targeting different muscle groups. Here’s a list of some exercises you can try.
| Exercise | Description |
|---|---|
| Hanging Leg Raises | Hang from the bar and raise your legs up in front of you, working your abdominal muscles. |
| Windshield Wipers | Hang from the bar, raise your legs up, and rotate them side to side like a windshield wiper, targeting your obliques. |
| Inverted Rows | Position yourself under the bar, facing upward. Grab the bar and pull your chest up, working your back and biceps. |
| L-Sits | Hang from the bar and raise your legs straight in front of you to form an ‘L’ shape, focusing on your core. |
| Skin the Cat | Hang from the bar, bring your legs up over your head and around to the back of you, and then reverse, targeting your shoulders and back. |
In this video fitness Youtuber “Discipline Dave” walks you through a workout you can do at home with your bar.
Safety Measures for Using a Door Frame Pull Up Bar
To avoid injury, ensure your pull up bar is securely installed and regularly checked for signs of wear and tear. When working out, proper form is essential, as is knowing your limits.
I have never had this happen to me (see the Youtube short below) but I do always worry that the head jamb (that is what Google said it was called) is going to pull off while I am using it. But in 2 years it hasn’t happened and I hover between 190 and 200 pounds and use it nearly daily.
Remember, your door frame pull up bar doesn’t have the ability to tell you when you’re overdoing it. Warm up before starting your workout, and pay attention to your body to avoid injury.
Conclusion
The door frame pull up bar may not be the flashiest of home exercise equipment, but it holds its own in terms of convenience, affordability, and fitness benefits. It might not bring the social interactions a gym provides (thankfully, some may say), but it won’t judge you for grunting a little too loudly, either.
Frequently Asked Questions
Can a door frame pull up bar damage my door frame?
Most door frame pull up bars are designed not to damage your door frame if installed correctly. However, you should always check the product details to ensure it is suitable for your specific door frame.
Is it safe to use a door frame pull up bar?
Yes, it is generally safe to use a door frame pull up bar as long as it is correctly installed and your weight is within the specified limit of the bar. Always remember to use proper form when performing exercises to prevent injury.
What exercises can I perform with a door frame pull up bar?
Besides pull-ups, you can perform a range of exercises including chin-ups, hanging leg raises, and various forms of grip training.
How can I install a door frame pull up bar?
Most door frame pull up bars come with detailed installation instructions. It generally involves securing the bar onto the door frame using the supplied brackets and screws. Ensure it’s securely installed before use.
What is the weight limit for door frame pull up bars?
Weight limits vary between different models and brands, but generally, most door frame pull up bars can support weights up to 250-300 lbs. Always check the weight limit specified by the manufacturer before purchasing.
Troy Wallace
Troy Wallace is Certified Basketball Speed Specialist and shares his experiences in trying to stay as healthy as possible to stay on the court. He is active in coaching youth basketball in YMCA, Team Work Sports Nebraska, and, currently, in the Jr. Warriors program in Omaha, NE. Visit Troy's Full Author Bio Page or email him directly.
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