The Best 15 Door Frame Pull up Bar Exercises

Introductory notes to the exercises

#1: The following door frame pull up bar exercises are made to target your whole upper body.

#2:  If you do not yet have the necessary equipment, make sure to check our wide collection of door pull up bars. We offer wall mounted and freestanding as well. But if you landed on this article, it’s because you’re interested in door ones (and you’re right, they’re much cheaper for not too much downside). 

#3: The following list is very comprehensive, covering skills for both complete beginners like assisted rows and knee raises to exercises for advanced people such as back lever and tucked in rows. It’s time to put your pull up bar to the best use

#1 Pull-ups

Ah, pull-ups. The classic move that makes you feel like a superhero—until your arms start shaking. Pull-ups are the ultimate compound exercise, hitting your entire back, giving your forearms a solid workout, and even sneaking in some core engagement. 

Yes, your abs get a little love too. Your back muscles do most of the heavy lifting, but your grip and core play supporting roles. I like this exercise so much because it’s a classic and can be adjusted for a lot of variants and difficulty levels.

Don’t worry if you can’t do one right away—most people can’t. The good news? There are easier versions to build up your strength and harder ones to keep you challenged once you’ve leveled up.

Let’s talk about that—because there’s something for everyone, whether you’re a beginner or a pull-up veteran.

#2 Assisted Pull-ups with Band

If regular pull-ups feel like climbing Mount Everest, assisted pull-ups with a band are your training wheels. They’re a solid starting point if you’re not quite ready for the full movement.  And that’s why we put Resistance bands at the top of our list of the best calisthenics equipment.

Here’s the deal: the band helps you by reducing the load, especially during the bottom part of the pull-up. But—and this is a big but—it doesn’t give the same boost at the top. 

This can make your training a bit uneven, like learning to drive but only mastering the gas pedal. That’s why I opted for Pull up negatives instead when I first started my calisthenics journey. They are a bit more boring and demotivating still, and I decided to put the band assisted version instead here

The setup is simple: loop a resistance band around the bar, place your foot or knee in it, and let the band’s tension do some of the heavy lifting. Just remember, the goal is to eventually ditch the band, so don’t get too cozy. Think of it as a temporary crutch, not a forever fix. 

#3 L-sit Pull-ups – most compound door frame pull up bar exercise

This move is a double whammy, targeting both your back and abs in one go, and that is why it’s one of my favorite calisthenics exercises. But don’t be fooled—it’s not for the faint of heart. 

You’ll need solid arm strength and a strong core to pull it off. If one is weaker, guess what? That’s where you’ll struggle. It’s like trying to clap with one hand tied behind your back—frustrating, but fixable.

Start by hanging from the bar, then lift your legs straight out in front of you, forming an “L” shape. Hold that position while pulling yourself up. Sounds simple? It’s not. The first few attempts might feel like your abs are staging a mutiny, but stick with it. Over time, you’ll notice your core and arms syncing up, making the movement smoother. 

I will always prefer L-sit pull-ups instead of normal pull-ups since I am all about doing more in the same amount of time, but that doesn’t mean that other pull up variants are less than this. Sometimes isolation is good.

Pro tip: If you’re new to this, try tucking your knees in first. It’s a gentler way to build up to the full L-sit.

#4 Chin-ups

Greatest bicep door frame pull up bar exercise of all imo. 

Seriously, this exercise is a game-changer. While pull-ups often steal the spotlight, chin-ups flip the script by putting your biceps front and center. What makes chin-ups stand out? It’s the grip. With your palms facing you, your biceps take on more of the load, creating that sweet, sweet burn. 

And let’s be real—training biceps with just body weight isn’t exactly a walk in the park. You can either do curls on the rings or bicep pushups, but chin ups are the most versatile in my opinion. 

If chin ups get too easy, you can get a towel, hang it around the bar and hang from one arm with it. This will increase the tension on the other hand, working your biceps even more. You can also get a weighted vest or a heavy backpack.

If chin ups are too hard, you can either use resistance bands or do negative chin ups until you are strong enough for real dips

Chin-ups not only nail your biceps but also give your back a solid workout, making them a double whammy of efficiency.

#5 Knee Raises

This exercise is beginner-friendly, requires minimal technique, and is perfect if you’re aiming to shed some weight while building core strength. All you need to do is hang from the bar, engage your core, and lift your knees toward your chest. 

They’re low-impact, easy to modify, and don’t demand superhero-level fitness. Start small, focus on control, and gradually increase your range of motion.  Plus, they’re a sneaky way to work your grip and shoulders without even realizing it.

I wish I had done them when I first started training calisthenics for this very reason. When I started doing pull-ups for the first time, my grip strength was already behind the curve

Pro tip: Avoid swinging like a pendulum. Keep your movements slow and controlled. And if you’re feeling adventurous, try twisting your knees to the sides to target those obliques. Knee raises might not make you feel like a fitness guru overnight, but they’re a solid step toward a stronger, leaner you

#6 Leg Raises

Leg raises are the next step in your core-strengthening journey. They’re tougher, yes, but also way more rewarding. Start by hanging from your pull-up bar, keeping your legs straight, and lifting them until they’re parallel to the floor.

Don’t rush it. Focus on form, not speed. And if you’re wobbling like a newborn giraffe at first, that’s okay. Once leg raises feel like a walk in the park, move on to L-sits. These require serious core and upper body strength, as you’ll hold your legs out in front of you while supporting yourself on the bar. Still too easy? Try…

#7 Toes to Bar

Toes to Bar is one of the most challenging ab exercises you can do on a pull-up bar. It’s not just about lifting your legs—it’s about control, precision, and endurance. This door frame pull up bar exercise demands serious upper body stability, grip strength, and a rock-solid midsection.

What makes Toes to Bar so effective is its ability to target multiple muscle groups simultaneously. Your abs, obliques, hip flexors, and even your shoulders get in on the action. If you’re struggling to get your toes all the way up, start with knee raises and work your way up.

Pro tip: check out our advanced guide on pull-up bar exercises for abs for further reference.

#8 Back Lever

The back lever might just be your gateway to turning heads. To nail this move, you’ll need solid core strength, strong shoulders, and a bit of patience. Start by practicing tucked or straddle positions before progressing to the full back lever.

Unlike some advanced moves, the back lever is approachable enough to be your first “wow” moment in calisthenics.

If you’re curious about other skills like this, our app breaks down every calisthenics skill into manageable steps, guiding you through a clear progression path. Think of it as your personal roadmap to mastering calisthenics.

#9 Rows (with rings)

But first, can you hang your rings from a door pull up bar?

Yes you can, especially if the bar is screwed. You can’t really hang your rings if the pull up bar design is over the door. But for the best stability, consider a freestanding one

But back to rows. The beauty of this exercise lies in its adaptability. Whether you’re a beginner or advanced, you can tweak the difficulty to match your strength level. 

For a tougher challenge, tuck your knees close to your chest. If you’re just starting out, keep your feet on the ground and adjust how far forward they are—the closer they are to the rings, the easier it gets.

What makes ring rows so effective is the instability of the rings themselves. They force your muscles to work harder to stabilize your body, engaging not just your back and shoulders but also your core. 

Plus, the movement mimics natural pulling patterns, making it a functional exercise that translates well into real-world strength.

#10 & #11 Ring Pull ups & Ring chin ups

Sure, they’re a bit tougher due to the instability of the rings, but that’s where the magic happens. Plus, the freedom to adjust your hand position means you can target different muscle groups or ease strain on your joints. 

And hey, if you’re feeling adventurous, try rotating your wrists in a chin up position at the top of the movement for an extra burn in your biceps. That’s where the magic happens. This subtle twist doesn’t just spice things up—it forces your muscles to work harder, targeting more areas and building functional strength like few other door frame pull up bar exercises can.

Plus, the versatility of the rings means you can tweak the difficulty. Feeling bold? Slow down the movement or add a pause at the top. Not quite there yet? Adjust the angle or use a bit of assistance with your legs. 

#12 Face Pulls alternating with chest flies (with rings)

If you’re like me and love compound movements, pairing face pulls with chest flies using rings is a killer combo for your shoulders, back, and chest. It’s like hitting three birds with one stone—except the birds are muscle groups, and the stone is your effort. But here’s the catch: your chest and shoulder strength need to be somewhat balanced. If one area lags, it’ll drag the whole exercise down.

Face pulls target your rear delts and upper back, while chest flies zero in on your pecs. Alternating them keeps your muscles guessing and your heart rate up. Plus, using rings adds an element of instability, forcing your stabilizers to work overtime. 

Pro tip: Start light and focus on form. Rings can be unforgiving if you let your ego take the wheel. And hey, if you feel one side struggling more than the other, you can do 2 reps of the easy exercise with 1 of the hard one, repeating until failure.

Conclusion

With just a simple pull up bar you can work most of your muscles from biceps, forearms and back. If you throw some rings, you literally can work all of your upper body and even do some skills. 

The reason I like pull up bars so much is that they greatly decrease the friction needed to exercise. While you pass down your doorway and see the pull up bar, your brain will form a cue that will prime you to do some pull-ups. This will greatly increase your gains over time. And if you choose the right pull up bar