The Side Bar Pull Up

How to do the exercise

The Side Bar Pull Up is an advanced pull-up variation that demands extreme grip strength and full-body control. By gripping the side pillars of a Pull Up Station, you challenge your forearms and lats more than with regular pull-ups. Here’s how to perform the Side Bar Pull Up correctly:

1. Starting Position

Stand between the strong pillars of a Pull Up Station and grab them firmly. Keep your arms extended, chest up, and engage your core before starting the movement. Ensure a strong grip as this exercise heavily relies on forearm strength.

2. Pulling Phase

Initiate the pull by driving your elbows down and back while keeping your body close to the pillars. Pull yourself up in a controlled manner until your chin reaches approximately the height of your hands. Focus on squeezing your lats and maintaining full-body tension.

3. Controlled Descent

Lower your body slowly and under control back to the starting position. Avoid dropping too fast, as this can strain your grip and reduce muscle activation. Keep your shoulders engaged and your core tight during the entire descent.

4. Reset and Repeat

Fully extend your arms at the bottom, reset your grip if necessary, and prepare for the next repetition. Perform the desired number of reps with strict form to maximize strength and stability gains.

Recommended Equipment for Side Bar Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Side Bar Pull Up offers unique advantages that go beyond regular pull-ups:

• Develops extreme grip and forearm strength

• Engages stabilizer muscles due to the unusual grip position

• Strengthens lats, biceps, and core in a highly functional way

• Improves control, body tension, and pulling power

This makes it an excellent progression for advanced athletes aiming to build unmatched grip endurance and full-body strength.

Main muscles used

The Side Bar Pull Up primarily targets:

• Forearms & Grip Muscles

• Latissimus Dorsi

• Biceps

• Core Muscles (stabilization and body tension)

Because of the unique grip on the pillars, forearm activation is significantly higher than in regular pull-ups.

If you're looking for other pull-up variations, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Side Bar Pull Up include:

• Weak grip setup: Starting without a secure grip increases injury risk and reduces effectiveness.

• Rushing the movement: Performing the pull too fast limits muscle engagement and control.

• Not reaching chin level: Aim to bring your chin up to hand height for full range of motion.

• Lack of core tension: Keep your body tight to avoid swinging or arching during the pull.

• Leaning too far back: Maintain a natural body line without excessive leaning that compromises posture.

• Skipping the controlled descent: Don’t drop too fast – the eccentric phase builds strength and grip endurance.

Progress by consistently focusing on strict form, improving grip endurance, and gradually increasing reps.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!