The Power Station’s pull-up bar provides a stable platform that allows one to perform a variety of exercises to work the upper back, shoulders and arms. Chin-ups, with palms facing toward you, and pull-ups, with palms facing away from you, can be modified to emphasize different muscle groups to provide a thorough, and challenging, upper-body workout.
Pull-ups
Grab the bar with your palms facing away from you and your hands just past shoulder width apart. For most people, this will be on the straight portion of the Power Station bar. Starting in the bottom position with your arms straight, pull yourself up until your chin is over the bar. Pause. Lower yourself to the bottom position. That is one repetition. Start with three sets of as many repetitions as you can do. This movement will work the shoulders, upper back and arms.
Wide Grip Pull-ups
With palms facing away from you, grab the bar with your hands placed in a wide grip, on the angled portion of the Power Station pull-up bar. Starting in the bottom position, pull yourself up until your chest touches the bar. Pause and return to the bottom hanging position. Complete three sets of as many repetitions you can do. This movement will stress the musculature of the upper back.
Narrow Grip Pull-ups
With palms facing away from you, grab the U-shaped portion of the Power Station pull-up bar. From the bottom position, pull yourself up until your chin is over the bar. Concentrate on keeping your elbow close to your sides. Pause and lower to the starting position. Complete three sets of as many reps as you can. This exercise will stress the triceps.
Chin-ups
Place your hands with your palms facing toward you on the straight portion of the bar. You may also place your hand on the U-shaped section of the bar with your palms facing each other. Starting from the bottom position, pull yourself up until your chin clears the bar. Pause and slowly lower to the starting position. Complete three sets of as many reps as you can. While similar to the pull-up, the change in grip position shifts the emphasis to the biceps.
Ladders
Ladders are used to increase your ability to do more pull-ups or chin-ups by doing more volume without adding more training stress. Do one repetition and rest for same amount of time it took you to complete your first rep. Next, do two repetitions, resting for the time it took you to complete two reps. Continue working up the ladder, adding one repetition until you can no longer complete a pull-up.
About this Author
John Kuhlman is a Las Vegas-based writer with more than 20 years of professional experience in corporate communications. He is a published author of several books and feature articles for national publications such as “American Artist,” “Inside Kung-Fu,” The Outdoor Journey, and LIVESTRONG. He holds a Bachelor of Arts in English from Miami University.
